Performance:

1) 3 x 1 Deadlift

2) 21 – 15 – 9
CTB Pull Ups
Kettlebell Swing (24/32kg)

Competition:

1) Back Squat
2 sets x5 reps @ 87% 1-RM

2) Rack Jerk 70%x3x5
3 set x 5 reps @ 70% 1-RM
(Use Last week’s weight for 1-RM)

3) Spend 15 minutes to work up to heavy hang power clean

4) 21 – 15 – 9
CTB Pull Ups
Kettlebell Swing (24/32kg)