Monday 5-12
Wendler Press & Deadlift 70% x 3, 80% x 3, 90% x 3+
A. Press 125-140-155(6)
B. Deadlift 350-400-450(x8)
+
8 rounds of:
5 Goblet Squats - 100#
5 ME Broad Jump
Prowler D/B - 100#
rest 2min
Wednesday 5-14
A. segment power snatch pause 2sec at mid thigh then PS; 5sets of 2 perfect form rest 90sec btw sets
95-115-135-155-165-175-185-195(x1)
B. emom – PS TnG x 5 moderate – 5mins
135
+
5 sets:
15-20 ring dips
Row 400 m @ 90%
rest 2:30
Friday 5-16
A. clean and jerk build to a moderate double in 10mins
245
B. clean and jerk 80% of 1rm – emom x 1-2 – 10mins
230-230-230-235-235
C. heaving snatch balance build to a tough double perfect form 10mins
215
D. 30 TGU 1.5/1pd alt hands per rep
as Rx'd
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