LIFT:
BACK SQUAT
8 X 3 @80%
USE SEVERAL WARM UP SETS TO WORK YOUR WAY UP TO 85%
THEN START YOUR WORK SETS
3 REPS EVERY 75 SECONDS
MAKE SURE ALL 3 REPS EACH SET IS AT 80%
DON’T INCREASE THE WEIGHT DURING THE WORK SETS
WORKOUT:
15-12-9
POWER CLEAN @185/115
RING DIPS (MODIFY WITH BAR DIPS OR PUSH UPS) NO BANDS ON THE RINGS, MODIFY TO BAR DIPS.
REST 3 MINUTES
21-15-9
POWER CLEAN @135/95
RING DIPS