AM – Strength Workout C

• Long Jump – 15
• Push Press – 5/45% 5/55% 3/65% 5/75% 3/85% 1+/95%
• Front Squat – 8×8/65%
• Chin Up – 2×5/100% 6/90% 7/80%
• Parallel Bar Dips – 50

PM – Olympic Workout

• Snatch – Complete a single at the weight prescribed each week, then decrease weight for Drop Sets – 1/92% 2×1/92% (-20 if below 220, -30 If above 220)
• Clean & Jerk – Complete 95% of your 1RM Clean & Jerk for 3×1+1
• Back Squat – Work to 1/92% 1×3/92% (-45 if below 395, -65 if above 395)
• Single Arm Dumbbell Row – 3×20
• I, Y & T – 3/10
• Face Pulls – 3/10