Strength
1.
Tempo Back Squat
6 X 3
3 second pause (pause in the bottom position) Back Squat triple up to 80% of best back squat triple this should be done in 6 sets.
2.
Front Rack Lunges
3 X 10
Working up to 60% of best front squat triple
3.
Single Arm DB Row
3 X 8
As heavy as possible without failure
Workout
4 Rounds of:
8 Power Clean + Jerk 205/135#
400m Run
5 BMU/10 Pull ups
2 minutes Rest
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