AM – Strength Workout

• Medicine Ball Slam – 15-25
• Press – 10/40% 8/50% 6/60% 3/70% 3/80% 3+/90%
• Pendlay Row – 5×8/65%
• Barbell Curls – 3×6
• Face Pull – 50

PM – Weightlifting Workout

• Pause Front Squat – 3×3/65% | Hold a 3 second pause at bottom of each rep.
• Hang Snatch from Power Position – 6×1/65% | Increase weight 5-10 lbs each week
• Clean + 2 Jerks – 4×1+1/70% | Increase weight 5-10 lbs each week
• Speed Squat – 4×6/70% | All 6 Sets must be completed in under 12 seconds and full depth must be reached.
• Plate Crunch + Russian Twists + Planks – 3×10+10+1:00:00