Function

A) Split Jerk x 2-3 (build in load depending on form) – 5 sets; rest 60-90 sec

Performance

A) Split Jerk x 2-3 (80%+) – 5 sets; rest 60-90 sec

*Heavier than 2/2

Everyone

B1) Close grip bench press 2-3 x4 @ 30X1; rest 30 sec

B2) Weighted pull-ups 2, 2, 2, 2; rest 1:30-2 min

or negatives with 5-6 seconds descending

C1) Seated Arnold press 3×8-10; rest 30 seconds

C2) Standing BB curls 3×8-10; res 30 sec (tighten midline, no swinging)

C3) 5 tough standing broad jumps; rest 90 sec x 3

 

*Compare to 1/31 & 2/2