Workout of the Day:

1) Coach led Warm-up

2) Clean and Jerk 3-3-3-3-3-3. Work up to 90-95% of your 3RM and use it for al sets. If you don't have a 3RM work up to a heavy set of three and use it for all sets. You only need to jerk the last rep of each set.

3) EMOM for 8 minutes complete the complex
3 Power cleans+2 Front Squats+1 Jerk

4) Not for time complete
3 rounds of
10 Floor wipers
https://youtu.be/VQLtfH9clx44) Mobility/Stretching
45 Sec side plank each side

5) Mobility/Stretching

Competition Programming:

1) Bench Press
1x5@ 80%, 1x3@ 85%, 1x3@ 90%, 2x2@ 95%, 1x1@97.5%

2) Accessories
3x7 close grip Bench Heavier than last week
2.  3x10 Tricep pulldowns. Use a resistance band attached to the pull-up rig to do the pull downs

3) 8 Minute AMRAP of
5 Manmakers 50/35
10 T2B

4a) 4x15 GHD Situps
4b) 4x20 Russian Twists using a KB AHAP

5) Mobility/Stretching

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