Thursday OLY + PL Week 1 Day 2

Olympic Lifting

A. FS 10x2 with 5 box jumps after each set. FS weight should be light and fast. Around 70% 
B. Clean and Jerk  - 4x4+1 @65% 
C. Clean Pull - 5x3@90% 

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A. Push Jerk 3-3-3
B. Flat DB flys  3x12
C. DB side raises 3x12

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3 rounds - 20 push press with 45/33# bar
20 hanging leg raises/t2b 



Powerlifting

A. Front Squat 3x3 with 3 second pause in the bottom

B. Press 3x3

C.  Power Clean - heavy single ; 3x3@70% 

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A. 3x20 pushups

B. 3x10 DB side raises + DB front raises

C. 3x10 1-Arm DB push-press (10 each arm) 

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A. 1 min jump rope
1 minute burpees
1 minute sit-ups
5 rounds