Testing:
1. Find new 1 Rep Max Power Clean
2. Find new 1 Rep Max Deadlift
3. Find new 1 Rep Max Bench Press
4. Find new Max Ht. Vertical Jump (can be done in warm-up)
Deload:
Bench Press (cool down)
Set 1: (TM x .4) x 5 Reps (+10 Strict Pull-Ups)
Set 2: (TM x .5) x 5 Reps (+10 Strict Pull-Ups)
Set 3: (TM x .6) x 5 Reps (+10 Strict Pull-Ups)
Assistance:
Part 1:
10 min EMOM
3 Power Cleans + 3 Front Squats
*use 60 to 70% of 1RM Power Clean
Part 2:
21-15-9
High Wall Ball Shots
Dips (Women do 15-12-9)
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