Clean & Jerk 8×1 starting at 70%. Work up heavy but no misses. DT Five rounds of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6
Monday Snatch 8×1 starting at 70%, work heavy but no misses. Then 5 min AMRAP burpee box overs (24/20) 5 min rest 4 min AMRAP 10 yard shuttle runs 4 min rest 3 min
PAMC week 4 Nothing changes in terms of volume. 3×10 in 90 second intervals. Attempt to add weight to the bar where you can. Extra credit Lunge 400 Meters Then Go to field and