Every 90 seconds for 10 sets: Clean + Front Squat + Jerk
– For athletes who have a 1RM clean & jerk, start at 65%. Add weight after no fewer than two sets.
10 Strict Handstand Pushups
10 Single Dumbbell Overhead Walking Lunges, left arm, moderately heavy
10 Single Dumbbell Overhead Walking Lunges, right arm, moderately heavy
**TARGET INTENSITY = 8
– Bench Press: 6×3, add 2.5-5lbs to last week’s workload