Weightlifting Focus

Warmup

DeFranco Agile 8
Row	5:00
Box Jumps	3×5	As tall a box as you can comfortably use
Med Ball Throw	10	10-20 lbs

Main Lifts

Snatch	3×2	80% – 85%
Clean & Jerk	2×3	80% – 85%

Strength – Perform as a Superset

Front Squat	5	40%
HSPU	5	Bodyweight
Front Squat	5	50%
HSPU	5	Bodyweight
Front Squat	3	60%
HSPU	5	Bodyweight
Front Squat	3	70%
HSPU	5	Bodyweight
Front Squat	3	80%
HSPU	5	Bodyweight
Front Squat	3+	90%
HSPU	5+	Bodyweight

Conditioning

Farmer Carry Hold	4x:30	225
DB Goblet Squat	4×10	90

Cool Down

Row

5:00

Honestly this should almost be a waste of time

Mobility

Follow a structured mobility program