Monday
Hang Power Clean
1RM
Split Jerk (from Rack)+ 2 Sec pause in the Catch Pos.
1x4 50,60
1x3 65,70
1x2 80,85
4x1 90
BackSquat
1RM
Wednesday
Front rack Lunge
1x6 50
1x4 60,70
1x2 80,90
Push Press
1x6 40,50
1x4 60,70
1x2 80
6x1 90
Bench Press
1x8 50,
2x4 60,70
5x3 80,90
Warm-Up For Quality 2 Sets (8 Total Intervals) 40 seconds @ Each Station 20 second Transition - A Skips + B-Skips - Â Bird-Dogs w/ Pause...
Warm-Up: 10:00 AMRAP, For Quality 20  Bear Plank Shoulder Taps  5 Single Arm Kettlebell Push Press (Right) 15m  Bottoms Up Kettlebell...
Warm-Up: 4 Sets, For Completion :20 second Work :10 second Transitions between movements - Cardio Choice - Air Squats -  Inchworm...
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