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Clean and Jerk
5×1. Start at 85% of your 1RM C&J. Level load across all sets. Linear progression each week. Target 5kg increase each week if work sets are above 100kg. Target 2.5kg increase each week if work sets are below 100kg. You must make 4/5 lifts to increase weight next week.
Box Squats
4×3. Touch and go reps. Start at 75% of your 1RM Back Squat. Level load across all sets. Descend at a measured pace and anticipate the box. Touch down and explode back up. Linear progression each week. Target 10kg increase each week if work sets are above 150kg. Target 5kg increase each week if work sets are below 150kg.
WOD:
5 rounds for total time of:
15 6″ Target Burpees (absolutely as fast as possible)
15 Power snatches 75/55# (goal is unbroken)
Rest 1:00 after each round.
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