3.6.20 “Jack”

A. Warm Up

3 sets NFT

10 cal row

20 Band Pull Aparts (LIGHT band, palms up) orange or red band at the most

10 Rower Hamstring Curls

B. Strength

EMOM x 10mins – Clean and Jerk

1 Slow Pull Power Clean + 1 Power Clean + 2 Push Jerks

*increase load as you go but keep your reps sharp

-then-

Clean Grip Deadlift

2 sets of 10 reps @ 50-60% 1RM

TnG Hook Grip; rest 3 minutes

(deload week on Deadlifts)

C. Conditioning

“Jack”

20 minute AMRAP

10 Push Presses 115#/85#

10 Russian Kettlebell Swings 53#/35#

10 Box Jump Step Down 24″/20″

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