Strength
Back Squat – 5×5 @ 77% (heavier than Mon)
—5 sec count down + 1 sec pause in bottom
Conditioning
Make-up/Skill Day!
Assistance
a) Bulgarian Split Squats – 3×8 (each leg) @ 45-50% of FS (lighter than last wk)
—Hold a barbell in the front rack or KB in your hands. Elevate back leg on a bench.
b) Overhead Yoke Carry 5x60ft @ 100-115% of Jerk (heavier than last wk)
—Do DB single arm OH carry if empty yoke is too heavy.
c) Weighted Hanging Tuck (use pegboard) – Accumulate 3 minutes in the least amount of sets