Focus: Power
Warmup (45# - 75# - 105#):
5 SLDL
5 Overhead Squat
5 Good Morning
5 HSPU
Hang Clean + Push Press
5 @ 155#
7 @ 135#
9 @ 115#
11 @ 95#
Front Squat / Box Jump
5 @ 155# / 5 @ 42"
7 @ 135# / 5 @ 42"
9 @ 115# / 5 @ 42"
11 @ 95# / 5 @ 42"
Power Snatch + Overhead Squat
5 @ 95#
5 @ 95#
5 @ 95#
5 @ 95#
Power Clean + Push Press
5 @ 155#
7 @ 135#
9 @ 115#
11 @ 95#
Notes:
Each group should be completed as quickly as possible (use the weight changes to rest). I'd post times, but I forgot my watch. Box Jumps start from a full squat, stand up completely on the box before jumping down. 42" is pretty high (I think before when I was posting 42" I was using a 36" box... oops) so if you can't make it up then pick something smaller. I have enough scars on my shins to go around.
