Power GPP

Monday

  • squat clean x 5
  • pull ups (50% of max reps)
  • repeat x 5 AQAP

parallel bar dips 2 mins AMRAP

(optional) overhead barbell squat 3 x 5 reps moderate weight

navy seal sit ups 3 x 10 reps

Wednesday

  • kb swings x 20
  • press ups x 20
  • box jumps x 20
  • repeat x 5

Friday

Snatch-

  • 6-8 x 50% 1RM
  • 2 x 75% 1RM
  • 2 x 85% 1RM
  • 1 x 95% 1RM, repeat up to 10 times, or until good form is lost, rest as needed

dead-lift-

  • 6-8 x 50% 1RM
  • 5 x 75% 1RM
  • 5 x 80% 1RM
  • 5 x 85% 1RM
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