400M run
15 snatch at 155/105/115/85
400M run
rest exactly 5 minutes then...
3 rounds of
15 bar hop burpees
and 15 deadlifts at same weight
Powerlifting Program:
| SQUAT | BENCH | DEF DL | ||
| 2x3 | 3x2 | 2x3 | 3x2 | 4x2 |
| 82.5 | 87.5 | 83% | 88% | 75% |
| SQUAT | BENCH | DEF DL | ||
| 2x3 | 3x2 | 2x3 | 3x2 | 4x2 |
| 82.5 | 87.5 | 83% | 88% | 75% |
A: On the 2 minutes, clean and jerk at increasing loads until you find your max.
B: Test your 3RM Back squats