Day 99

A. Bounding

3 x 5 Seated Box Jumps

B. Strength

4 x 7 Front Squat, Climbing

C. Single Leg Accessory Work

3 x 10 Barbell Reverse Lunge (10/each leg), Climbing

D. Posterior Chain/ Core Superset

3 x 12 Cable Pull Through (sub Banded Good Mornings)
3 x 12 Ab Wheel Rollouts

E. Extra Credit

AMRAP x 8 minutes

3 Minutes of MAX push-ups
immediately into
5 Minutes of MAX Air Squats

Day 90

A. Bounding

5×1 – Seated Box Jump

B. Clean

1. 5×1 – Clean High Pull + Tall Clean.

*Clean High Pull – Bring bar to chest level. Tall clean – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement.

2. EMOM x 15, 

3 Rounds:

Min 1 – 1 Squat Clean, 70%
Min 2 – 1 Squat Clean, 75%
Min 3 – 1 Squat Clean, 80%
Min 4 – 1 Squat Clean, 85%
Min 5 – 1 Squat Clean, 90%

C. Conditioning

21-15-9:

Deadlifts (225/155)

400m Run

D. Accessory Work

3 Supersets:

15 Barbell Bent Over Rows

20 Glute Bridges
25 Abmat Sit-Ups
30 Banded Good Mornings

Off Season: Day 23

A.) 5 Sets of: Clean + Power Jerk + Split Jerk

Set 1: 2+1+1 @ 60% 

Set 2: 2+1+1 @ 70%

Set 3-5: 1+1+1 @ 75-80%

B.) Deadlift

in 8 min work up to a med-heavy 5 rep, return every rep to the floor 

BUT do not do these touch and go

C.) Complete the following @ 70% intensity:

2 Rounds:

30 Cal AirDyne (sub rower)

20 Alt. DB Snatches (70/55)
15 Strict Chin-ups (Bar or Ring)
20 GHD Situps
30 Ring Push-ups (sub plate deficit push-ups)
100 Double Unders

D.) Skill:

1.) 5×5 Seated Box Jumps (rest as needed)

2.) EMOM X 4 min: 2-3 rope climbs