Strength
1) Fitness: Every minute on the minute (EMOM) for 15 minutes, one full clean or hang clean. Start light and work up in weight. If form degrades then drop weight back down.
Performance: EMOM for 15 minutes, one full clean. Start at 75%; you may work up but there should be zero misses.
2a) Fitness: Bench Press, 3×5 Linear Progression
Performance: Bench Press, 5RM, then drop sets at 95% & 90%
2b) Pendlay Rows, 3x 10 AHAP
Optional independent work:
3a) Fat Grip Unilateral Farmer’s Walk, 25m x 6 – alternate hands (50m per round) – AHAP with good form (keep body/shoulders/pelvis square with no stopping during 25m segments)
3b) 3x 8 Tricep Extension on Rings – maintain perfect plank