Strength
Clean From High Blocks+Jerk 5×2+1 60-70% Rest 60sec
*If at any point in time you are looking or felling like the lift is not fast and smooth with near flawless technique then you have gone to heavy.*
Clean Pulls 3×3 105%+ or heavier than last week. The bar speed should look the same as if it was 75%. If it isn’t then lower the weight. Rest 45sec
Back Squat (5×60%, 5×65%, 4×70%, 3×80%, 3×87%) Rest 90sec
-THEN-
Conditioning
5 Rounds Each For Time:
4 Dead Lifts 315/205
8 Wall Balls 20/15
12 Toes to Bar
Rest 60sec