2:50-4:33

Monday- Clean & Jerk Tech + FSQ Wave/GHR + SL Hinge + Core/SM

A. Hang Power Clean and Split Jerk, tough single in 12 min **start @ 65% and increase off feel as perfect technique allows

120,130,140,150,155,160,170,180 stopped for form

B1. Front Squat @ 20X1, 6, 4, 2, 6, 4, 2, rest 30 sec (second wave should be heavier than first)

55%-80% messed up and forgot tempo all except last two sets

6@145,4@170,2@195, 6@160,4@185*,2@215* (* the ones I rembered tempos

B2. GH Raise @ 40X1 (use band assistance as needed), 6 x 4-6 reps, rest 2 min

6x6

C. Staggered Stance RDL w/ Barbell @ 3010, 3 x 10/leg, rest as needed

#115

D. Double KB Front Rack Walk, 4 x 100’ heavy as possible, rest as needed **hands touching in front and elbows down

#44,55, 63 for sets of 2