Thursday - Week 8 Day 2

Weightlifting

A. Power Clean + Front Squat - 3+3 - five sets building up - use this as a warm up for your clean and jerks. Find something challenging, but manageable. 

B. Clean and Jerk 3x2 @85-88% 

C. Clean Pull - 5x3@100% of most recent heavy clean and jerk

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A. Two ARM DB Clean and Push Jerk - 3x6-8

B.  Narrow Grip Bench Press 4x12

C. Deficit Pushups 5xmax - rest 1-2 minutes between efforts  

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A. 20 minute AMRAP
Prowler Push 100ft at bodyweight
 


Powerlifting

A. Hex Bar Deadlift - 4x8

B. Power Clean 3-3-3-3-3

C. Floor Press 3x8-12

D. EMOTM x 10 minutes
3 high box jumps + 8 heavy wall-balls

E. 3 sets of 8 broad jumps + 8 lateral jumps over 1 foot object

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20 minute AMRAP
5 pull-ups
10 pushups
15 squats
10 situps
5 pull-ups
Rest 30 seconds

OR

20 minute AMRAP
Prowler Push 100ft at bodyweight
60s plank