We are starting a new four-week cycle, so add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.
A. Hang Power Clean (above knee)
- Find your 5rm (drop each rep and reset quickly)
- 5 @65%,
- 5 @75%
- 5+ @85%
- rest as needed
C. AMRAP 12
- Run 400M
- 20 Strict Pull-Ups
- 20 KBS 32/24kg
D. 3 sets
- 10 Bent Row – heaviest possible
- 10 Superman rocks (AKA arch rocks)
- rest 60 sec.