Warm-up:
10 Air-squats
5 Glute bridges w/ 3 second hold
10 BS w/ BB
5 Unilateral glute bridge each leg
5 BS@50%
5 Unilateral glute bridge each leg
Strength:
1) Back Squat: 85% of last week x3x6 sets
WL:
2) CJ: 85% of last week x1x1
Conditioning:
3) 5 rounds:
7 Pull-ups
7 Hang Snatch (95/65)
7 Burpees
Competition:
AM: #1, Push-press: 85% of last week x5x3 sets
PM: #2, #3
