Strength
Front squat 3×2@ 102%
Clean – start at 75% and work your way up by 5lbs, doing 1 rep every 90sec, until you fail
Jerk 65%x3 – 70%x3 – 80%x2 – 90%x1 – 95%x1 Rest 90sec
-THEN-
Superset
Weighted pull-ups 3×5
Hip Extensions 3×15
Step back Lunges with Bar Bell in Front Rack 3×10
Dead Lift 3×15 @ 1rm clean
*Rest 45sec between exercise*