In Competitors


A. Deadlift 5×3

B. Hang Power Clean 5×3




A. Snatch from high block 5 rep; rest 20 sec between reps

B. Deadlift 10 AHAP

C. Snatch Pull High Block 10.10.10

D. Bench DB row alt hands 5 sets x 10 reps; rest 90 seconds between hands

E. 5 Hang Power Clean TnG, 20 second Airdyne; rest 4-6 min x 5sets



BASIC: Reminder do NOT do “SKILL in class, spend time working strength and if you finish early mobility is huge.

COMPETITOR: Same as last week of 10’s, for E go HAM on the HPC into AD sprint

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