Friday March 5th

ACTIVATION

Warm Up Hips

Burgener Warm Up

STRENGTH

Snatch Max Effort Competition Style (*see Golden Rule)

Max Clean and Jerk Max Effort Competition Style (*see Golden Rule)

Max Bench Press

Set 1: 90% x 1 rest two minutes, then 75% x 5

Set 2: (add 10-20lbs) 90% x 1 rest two minutes, then 75% x 5

Set 3: (add 10-20lbs) 90% x 1 rest two minutes, then 75% x 5

CONDITIONING

12 Min AMRAP

12 Bar Facing Burpees

12 TTB

12 Deadlifts #275#195

Rest as Needed

Then run 12 min Max distance