6:15-8:00 Monday

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

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

120,125,135,145,155,165,175,185,195,215

B1. Front Squat @ 20X1, 3, 2, 1, 3, 2, 1, rest 30 sec (second wave should be heavier than first, singles should be @ or above 90%)

185,215,235. 195,225,250

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

Did all but last set could only get 1 into 6th set

C. Staggered Stance RDL w/ Barbell @ 3010, 4 x 5/leg, rest as needed

145,155,175,195,205

D. Front Rack Hold @ 105% of FSQ 1RM, 4 x 10 sec, rest as needed

295