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

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

125, 135, 145,155,160,165,170,185,190

B1. Front Squat @ 20X1, 5, 3, 1, 5, 3, 1, rest 30 sec (second wave should be heavier than first)

Percentage were 60-85

160,185,215. 170,195,230

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

Sets of 6

C. Staggered Stance RDL w/ Barbell @ 3010, 3 x 8/leg, rest as needed

135,145,155

D. Zercher Carry (use axle bar if possible), 4 x 100’ heavy as possible, rest as needed

No axel bar...went from ground. Deadlifted then put on knees and stood up that way

185,205,225,245