1. Clean- work at 95% of your 1RM Clean & Jerk for 4x1

2.) back squat- work to 83% of your 1RM Back Squat for 1x3, then decrease weight (-30 lbs) for Drop Set 1x5.

3.) Behind the neck push jerk - work at 72% of your 1RM Clean & Jerk for 4x3.


1.) Super Set 2x 10 DB upright rows, 10 DB strict press

2.) Single leg KB Deadlifts 2x10 per side

3.) 2x5 Hollow to arch transition rolls

3 rounds of the following superset:

10 sandbag over yoke, 10 sandbag Squats