|i love perfect foods bars!!|
1. 3 pos cleans: 75%x3x2, 80%x3x3
2. rack jerks behind neck: 75%x3x2, 80%x3x3
3. clean pulls: 95%x3x2, 100%x3x3
4. rdl: 90% or what ever weight you feel good with and can maintain proper technique. x 7x5 sets.
5. box jumps x 25
Strength (PR week):
1) Snatch - Work up to a 1 rep max for the day.
1) Complete as many rounds as possible in 10 minutes of:
-10x deadlift (115#/85#)
-10x shoulder to overhead (115#/85#)
-10x box jump (24in/20in)
1) 4x500m row (Rest 2 minutes between sprints)
*These are meant to be performed as all out sprints. If you need to increase the rest to get a faster sprint, feel free to do so.