[vc_section][vc_row][vc_column][vc_column_text]WARMUP
3 SETS @ EMPTY BB
deadlift, segment pull
clean power position, clean no feet
muscle clean, tall clean, power clean
Rest btw sets 1 min
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MUSCLE CLEAN + FRONT SQUAT (%1RM MUSCLE CLEAN)
2+3 @50 %
2+3 @55 %
2+3 @60 %
1+2 @65 %
1+1 @70 %[/vc_column_text][vc_column_text]————————————-
SQUAT CLEAN (from block)
1 x 3 @75%
1 x 2 @80%
1 x 1 @85%
1 x 1 @90%
1 x 1 @90%[/vc_column_text][ut_custom_shortcode][wpdatatable id=29][/ut_custom_shortcode][vc_column_text]————————————-
CLEAN PULL+ FLOATING DEADLIFT
Rest as needed btw
4+5 @113%
3+5 @118%
3+5 @123%[/vc_column_text][vc_column_text]——————————————
PUSH PRESS FROM RACK
EVERY 2 X 5 SETS
5/3/3/2/2
START @75% OF %1RM PUSH PRESS[/vc_column_text][ut_custom_shortcode][wpdatatable id=30][/ut_custom_shortcode][vc_column_text]SEATED BOX JUMP
6 SETS OF
5 REPS
https://www.catalystathletics.com/exercise/552/Seated-Box-Jump/
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ABS
Tabata 30″ ON/30″ OFF
flutter kicks 50 reps
Plank on elbows
REST 2 MIN
3 SETS OF
Ab mat sit-up 15 reps
Reverse crunch
REST 60 SEC
REST 2 MIN BTW
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