Weightlifting

Clean from 2" Deficit 5x2, add 5-10lbs to last week's top weight

Accessory Circuit

Every 4 Minutes x 4 Sets:
10 Touch-and-Go Deadlifts
10 Double Kettlebell Press
30-60 Second Hollow Hold

Notes
Touch-and-Go Deadlift and KB Press: The goal for both movements is to complete the set uninterrupted, and to be able to control the eccentric on every rep. The weight should be heavy enough to allow this, but to require focus and effort to do so. Make sure that you rack the kettlebells CORRECTLY for the press, i.e. the bells should be in front of your body, hands under your chin with a straight wrist. The KBs should NOT rest on your shoulders.

Sport

5 Rounds For Time:
10 Dumbbell Hang Squat Cleans, 55#/35#
10 Dumbbell Front Rack Walking Lunges, 55#/35#
20 GHD Sit-Ups

Accessory

1) Supine Grip Barbell Row 4×10
2) Front Delt Raise 3×10
3) Lateral Delt Raise 3×10
4) Rear Delt Fly 3×10
5) Biceps Curls 3×10
6) Overhead Triceps Extensions 3×10

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