Training-Strength/Power

Warm:

5min airdyne

3x10 banded lateral raise +10 banded delt fly

3x10 banded dislocates

3x10 air squat

Work up to heavy squat

10x@ 60kg 5x@100, 120, 130, 140, 150kg

1x power clean +1 hang clean EMOM +5kg every round

Starting at 70, 75, 80, 85, 90, 95, 100, 105, 110, 115kg

rest 5min

1x power clean +2x push press EMOM +5 kg every round

starting at 70, 75, 80, 85, 90, 95, 100, 105, 110kg (missed 2nd rep)

3x pull-ups +2x C2B +1x bar MU EMOM/5min

3x10 banded lateral raise +10x banded delt fly