A] Every 2:00 for 10:00 (5 sets:)
1 Power Snatch
*Build to a heavy single.
B] Every 2:00 for 14:00 (7 sets:)
2 Cleans + 1 Jerk
*Build to a moderately heavy single
Warm-up with doubles, then;
*If you feel good take 1-2 sets to go heavier than 93%. We are not trying to set a New PR Today, but if you feel good and do so, good on you! Focus is on form with intensity.
A] 4 Sets of:
Backsquats (5-3-5-3) (go heavier than last week*)
rest 45-60 seconds
45 second Plank
rest 60 seconds
B] EMOM x 12:00 (6 sets:)
Even - 3-5 Deadlifts (GO heavier than last week*)
ODD - 5 Tall box jumps + 10 Split Jumps