the “TOTAL” blueprint – week 7 day 3

2 sets : empty bar/light

  • 5 clean turnovers from power position + 5 front squats
    • *pause in triple extension, pull under bar into squat clean
  • 10 shoulder press in split

 

  • 5 x 4: shoulder press @ 8/10 RPE
    • 5-second overhead hold after final rep of each set
  • 6 sets @ 7/10 RPE:
    • 1 squat clean
    • 1 front squat
    • 1 split jerk

3 rounds (12-min)

  • 40 double unders
  • 12 deadlifts
  • 9 hang cleans
  • 6 push jerks
  • rx (135/95)