Strength | Jun 29 - Jul 3

Week 3 / DAY 1

DEADLIFT + JERK FOCUS

Olympic Lifting EMOM

EMOM x 10

• 3 Push Jerks @ 60 - 65 %

Primary Strength

Deadlift 5x5 @ 75%

Posterior Super-set

3 Rounds

10 Nordic Curls

10 Barbell Bent Over Rows

Core & Stability

3 Rounds

• 10 Ab Barbell Rollouts

• 30s Side Plank/side

• 50' Front Rack Carry

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Week 3 / DAY 2

BACK SQUAT + CLEAN FOCUS

Olympic Lifting EMOM

EMOM x 10

• 3 Hang Power Cleans @ 60 - 65%

Primary Strength

Back Squat 5x5 @75%

Posterior Chain Giant Set

3 Rounds

• 10 Romanian Deadlifts

• 12 Back Extensions

• 40m Farmer Carry

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Week 3 / DAY 3

BENCH PRESS + SNATCH FOCUS

Olympic Lifting EMOM

EMOM x 10

• 3 Power Snatches @ 60 - 65 %

Primary Strength

Bench Press 5x5 @ 70%

Athletic Accessory Circuit

3 - 4 Rounds

• 8 Single-Arm Dumbbell Bench Press/side

• 8 Pull-Ups

• 10 Tempo Split Squats/side (3-second lowering)