WEIGHTLIFTING PROGRAM 5.11

Strength: 
1) Back Squat: 3-5 sets x 5 reps within 90% of 5 RM
2) Power jerk: 3-5 sets x 5 reps within 90% of 5 RM
3) Bench press: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

Work Capacity: 30 minutes – EMOM, perform:
-Minute 1 = 80 SU
-Minute 2 = 10 one arm KB squat clean to thruster
-Minute 3 = 10 bumper plate lunges

CKB CF RMND