Monday
GROUP WARMUP
2 sets –
:30 Bike
5 T-spine openers
5 Goblet

Squats @ tempo
5 Dumbbell glute bridges
:20 frog

stretch
+trainer

led barbell warmup

BARBELL CLUSTERS
Power Clean and Jerk
1 x 2.2.2 @70%
2 x 2.2.2 @60%
Rest :30

between clusters; 2:00 between sets

TRIPHASIC CONCENTRIC
4 sets of 3 back squats @ 70%
Tempo: controlled/normal speed down, as fast as possible up

GYMNASTICS
Circuit 1 –
3 sets of:
5 bar beat swings + 5 standard ring rows

Circuit 2 –
10 alternating straight leg raise or single leg knee raise (5 each side)
10 tuck-ups