Strength:
Bench Press:
- 5 @ 75% TM
- 3@ 85%
- 1+ @ 95%
Conditioning (Competition):
“Grace”
20 Clean & Jerks (135/95)
Strength:
Deadlift:
- 5 @ 75% TM
- 3@ 85%
- 1+ @ 95%
Optional Strength Work:
Before or after class
Back Squat: 5×5 @ 75% TM
Mobility:
Overhead Distraction with external rotation bias: 1-2 minutes in each arm with contract/relax
*improves overhead position and front rack position