Warm-up:

2×5 Wall Squat

2×10 Squat, 3 count hold at bottom

Mt. Climber Stretch

Wrist Stretch

Strength:

1) 2 Cleans & 1 Jerk, 1×60%, 1×65%, 3x1x70% (Thats a squat clean and split jerk)

Modifications for Squat Clean: Hang Squat Clean or Hang Power Clean

Modifications for Split Jerk: Push-press or Shoulder Press

2) Front Squat 5x3x70%

This week will be a recovery week, so it should feel fairly easy (as far as strength training goes), next week we will start loading again.

Conditioning:

3 Rounds

400m Run

21 Goblet Squats, slam ball or KB

12 Chin-ups (thats palms facing in, full extension at the bottom still applies)