Warm-up

Strength: Deadlift x 8,6,5,3

First of three weeks focusing on being explosive in your lifts. Over the 3 weeks, reps will decrease, and your load should increase. around 80-85% for 3 reps

Conditioning: Every Minute on the Minute x 12min

Even- 8 Chest to Bar Pull-ups

Odd- 6 Unbroken Touch n Go Power Clean and Jerk 135/95

Finish:

3 sets

Supinated Grip Bent Over Barbell Row x 8 @3111

Banded Triceps Press Downs x 20

Candlestick or Dragon Flag Negatives x 6 @3011