Lift-
Build Heavy complex of-
1 Power clean & jerk
1 Squat clean & jerk
***
Metcon-
Every 3:00- 4 total sets:
5 HPC
5 Power clean
5 Jerks
8 Lateral burpees over bar
– Choose your own weight
– Scale burpees (reps) if needed
***
Gainz– Upper (intensification week)
Warm-Up (5 min)
Compound Block
Strict Press 5×6@ 77.5% (90 s)- RIR 1-2
Pull-Up 5×6 RIR 1-2
Accessory Block A 3 super sets of-
AMRAP Of rings push ups + 8+8 Standing biceps curls
Accessory Block B 4 sets of :20 work :40 rest
Standing Halo with plate