WARM-UP
EMOM X 8 MINUTES
MIN 1 - 10 BANDED RDL’S + MAX GROINERS
MIN 2 - 10 HANG MUSCLE CLEANS + MAX ELBOW PUNCHES
MIN 3 - 10 V-UPS + MAX HOLLOW HOLD
MIN 4 - 10 SQUAT JUMPS + MAX SCAP PUSH-UPS
STRENGTH
3X8
TEMPO DEADLIFTS
*KEEP WEIGHT MODERATE ACROSS ALL SETS
WORKOUT PREP
5 MINUTES BUILD TO WORKOUT WEIGHT FOR THE DB CLEAN & JERK, AFTER EACH WARM UP SET WITH DB’S PERFORM 2 BARBELL DEADLIFTS.
WORKOUT
E3MOM X 10 MINUTES
DUMBBELL CLEAN & JERK
5-5-5-5-5
DEADLIFT
5-5-3-1-1
*GO AS HEAVY AS POSSIBLE ON THE DB CLEAN AND JERKS.
FOR THE DEADLIFTS, PICK LOADS THAT ALLOW YOU TO ATTEMPT A PR/ HEAVY 1 REP FOR TODAY IN YOUR LAST TWO SETS.IF YOU ARE NOT COMFORTABLE PERFORMING HEAVY DEADLIFTS ADD A FEW REPS TOP EACH SET AND DRILL YOUR MECHANICS,.
