Clean and Jerk
Work to a 1RM Clean and Jerk
Strength
Front Squat Box Squat 12 sets of 2 reps at 80%
Deadlift 6 sets of 1 rep at 65%. If you feel strong, add a band. Concentrate on speed and technique.
Accessory Work
4 x 8 Barbell lunges
4x 10 Banded kettlebell swings
Met Con
For time
50 Double Unders
10 Power Cleans 80/50
20 Burpees
30 Kettlebell Swings 24/16
40 Air Squats
500m Row
40 Air Squats
30 Kettlebell Swings 24/16
20 Burpees
10 Power Cleans 80/50
50 Double Unders
No comments:
Post a Comment