AD
A1. SA DB Bench Press 8-10 @ 40X2 Rest 30 Sec b/t Arms- Start on weak arm
Rest 30 Seconds
A2. SA DB Row 10-12 @ 20X0 Rest 2 Min x 4

Fitness
A. Close Grip Bench Press 8-10 @ 40X1 Rest 2 Min x 4
*Try to add 5-10lb’s to last weeks heaviest set
B. Pull Up Negatives- AMRAP @ 40A0 Rest 1:30 x 4
+
Row 60 Seconds @ 100% for Max Meters- Rest 3 Min x 3

Sport/ CompetitionA. Clean Pull + High Hang Clean + Hang Clean from Below the Knee (1+1+1) Rest 2 Min x 5
*Try to add 5-10lb’s to last weeks heaviest set
B. Back Squat- Heavy 3, 95% (of Heavy 3) x 3 x 1 set- Rest 3 Min between working sets
+
EMOTM x 12 Min
10 Double Unders
3 Power Clean + Push Jerk- Moderate
*Work on technique and getting clean reps under some fatigue