Training- Strength/ Power End.

AM:

warm:

3x10 squat

2x10 bulgarian split squat

3x10 front squat @ bar

W2H front squat

5x@ 60, 80, 100kg

5x3  paused tempo front squat @ 100, 105, 110, 115, 115kg

2x10 GHR

2x10 T bar row

PM:

Warm: 5min air bike

dynamic flor work

W2H clean and jerk

1x C&J EMOM/12min

1x@ 80, 90, 95, 100, 105, 110, 115, 120(miss jerk), 120 (miss jerk) 115kg

5x1 power clean and jerk @ 100kg

then

15min AMRAP

15x chest to bar + toes to bar

15x box jumps @ 36"

15x dead lift @ 85kg