AM – Strength Workout

• Box Jump – 3×5
• Squat – 10/45% 8/55% 6/65% 3/70% 3/80% 3+/90%
• Push Press – 5×8/55%
• Chin Ups – 3×5
• Pullover – 3×6/75%

PM – Weightlifting Workout

• Pause Front Squat – 3×3/65% | Hold a 3 sec pause at the bottom of each rep
• Hang Snatch From 1 – 6×1/65% | Execute a snatch from the 1 position
• Clean+2 Jerks – 4×1+1/70%
• Speed Back Squats – 4×6/65% | All sets must be completed under 12 seconds
• Plate Crunch+Russian Twist+Planks – 3×10+10+1:00:00 | Complete as a superset