1. Warm-up
Twisted Cross 2:00/side
2:00 Squat Hold
2 Steady Rounds
15 Push Ups
15 Calorie Bike
10 Dumbell Push Press
2. Strength
Strict Press Grip Bench Press – 1×3 @75%, 5×3 @80%
3. OLY
Work up to a new Pause Power Position Squat Clean and Jerk 1RM
Then
Find 1RM Pause Low Hang Squat Clean and Jerk
If the jerk is the limiting factor, keep going with just the squat clean.
Lower the weight after the first 1RM work to ensure proper form on the low hang work.
Clean and Jerk on final rep of each set. Drop and reset after each rep.
4a. Gymnastics Accessory
Rest Pause Strict HSPU @ 4″ Deficit
What is rest pause? Do a max effort set, take 15 deep breaths, do another max set, take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.
4b. Strength Accessory
3 Rounds:
:30 Max Hip Extensions
Rest :30
:30 At Parralel HE Hold*
Rest 3 Mintues
*Hold for max time on final round
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