1) Build up to a 2 rep Power Clean and Jerk.

2) Clean Pulls- 4x3@110% to days max

"Magneto" Hold back today. Perform at 85% effort. We will be building to maxes on Saturday morning.

5 rounds

5 Parallel Jump Squats 95,65

7 Chest To Bars

5 Strict Deficit HSPUs or DB Push Press

Rest 5 minutes

4 Rounds

10 Russian Swings 70,55 * focus on back tight, hip driven.

10 Ring Dips

20 Plate OH Walking Lunge 45,35

Advanced Accessory: 4x80%ME Bar Muscle Ups.

Pump Party: 4x12 Single Arm Curl to Press