Oly. Lifting Day

I. Low-hang Power Clean and Push Jerk 3 x 5

133 x 5 sets

II. Overhead Squats

105lbs(5) - 120lbs(5) - 135(7)

III.

Planche Holds 10s x 3 rounds

Bar Front Lever Holds 10s x 3 rounds

Strength Day

I. Pull-ups 5 x 3 sets

bodyweight - 30 pounds - 60 pounds (5)

II. Power Clean and Split Jerk 1 x 7 sets

70kg - 80kg - 80kg - 85kg x 4 sets

III. Tuck Planche Holds on the floor. 5-10 second holds x 6 sets