Build Up to 70% of 10RM....

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Strength

Build Up to 70% of 10RM Back Squat then 3 x 10 at that weight (2-3 min rest between working sets)

Conditioning

18 in Alternating EMOM

A Double Unders

B Pull-ups

C Row for Cal

F: 100 Singles + Ring Rows + 10/8 Cal

P: 40 Double Unders + 10 Strict Pull-ups + 12/10 Cal

S: 60 Double Unders + 8 Strict CTB + 14/12 Cal

Competition

5 sets

2+2+2

(Pause  2” off floor + Below knee + above knee)

Clean Pull + Power Clean +Power Clean ( no pause