Strength
Power Clean & Jerk for load:
- 3 reps @ 65%
- 2 reps @ 70%
- 1 rep @ 75%
* rest 2:00 *
- 3 reps @ 70%
- 2 reps @ 75%
- 1 rep @ 80%
* rest 2:00 *
- 1 rep @80+%
* rest 1:00 *
- 1 rep @80+%
Conditioning
The Adjudicator”
10:00 Amrap 16 Alternating Front Rack Step Back Lunges (95/65) 12 Hang Power Cleans (95/65)
Accessory
1 min couch stretch (each side)
1 min foam roll lats (each side)
1 min wide leg forward fold (use DB or sandball as an anchor - don’t force position)
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