Wed Apr 22

Train/Move
For Time (15 Min Cap):
15 Clean & Jerks @ 135/95
15 Toes-to-bar
10 Clean & Jerks @ 155/105
25 Toes-to-bar
5 Clean & Jerks @ 185/125
35 Toes-to-bar

Warm-up
2 Min Bike
THEN:
Banded Shoulder Routine
Banded Hip Routine

Strength
Back Squats:
1 @ 85%, 10 @ 50%
1 @ 85%, 10 @ 45-50%
1 @ 85%, 20 @ 35-40%

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Stimulus
Strength: these will be challenging, reduce percentages and stick to the rep scheme as needed

Train/Move: sub TTB for V-snap sit-ups or knee-raises, select weights of clean & jerks that allow for quick drop singles

Wednesday Weightlifting
Back Squat : 3x2 at 75% 1RM

Power Snatch + Hang Snatch : 1 @ 55%, 1 @ 60%, 1 @ 65%, 1 @ 60%, 1 @ 65%, 1 @ 70%

Clean & Jerk : 1 @ 50%, 1 @ 55%, 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%

Strict Press : 4 @ 70%, 3 @ 75%, 2 @ 80%, 1 @ 85%

Push Press : 4 @ 70%, 3 @ 75%, 2 @ 80%, 1 @ 85%