Weightlifting Strength Re-Test for Progress

Power or Squat Clean to 1RM.
5–3–3–1–1–1–1–1

Weightlifting / Monostructural Conditioning, Mid-Duration

“B-Day Couplets”
For Time:
9 – 12 – 15 rep rnds,
Deadlift
Power Cleans

Then, with no rest, go into...

G) For Time:
5 – 4 – 3 rep rnds,
Squat Clean
Double Unders (100, 90, & 80)

After-Hour Accessory Agility/ Strength Exercise

Agility: Practice on the agility ladder for 10 minutes.
Strength: GHD reverse hypers for 40-50 heavy reps (4-5 x 10).