Wed Apr 8

Strength
Clean + Jerk + Clean + Squat + Jerk
Every 2.5 Min x 6 Sets Building to 70%

Train/Move
8 Min AMRAP:
8 Hang Power Clean @ 95/65
8 Shoulder-to-overhead
8 Overhead Walking Lunges

Warm-up
3 Min Bike
THEN,:
15/15 Banded Ext. Rot.
15 Banded Pull-aparts
20 Walking Lunge + Twist
10/10 Front Rack Opener
5 Front Squats
4 Hang Squat Cleans
3 Push Jerks/Jerks

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Stimulus
Strength: there are five reps for each set. Start around 50% and build to where effort feels like 7/10, or round percentages down in order to maintain mechanics

Train/Move: light barbell work, option to use dumbbells and only one dumbbell for overhead walking lunges

Wednesday Weightlifting
Back Squat : 4x2 at 85% 1RM

Power Snatch + Hang Snatch : 1 @ 50%, 1 @ 55%, 1 @ 60%, 1 @ 55%, 1 @ 60%, 1 @ 65%

Clean + Front Squat + Jerk : 1 @ 50%, 1 @ 60%, 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 85%, 1 @ 85%

Strict Press : 6 @ 65%, 4 @ 70%, 2 @ 75%, 1 @ 80%

Push Press : 6 @ 65%, 4 @ 70%, 2 @ 75%, 1 @ 80%