Strength
A) Deadlift to mid-thigh + Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + Jerk:
- (1+1+1+1+1) x 3 working sets @ 65-75% 1RM Clean.
* Rest 60-90 secs between sets
B) Clean deadlift to mid-thigh + clean + Jerk:
- 4 singles @ 80-90% 1RM Clean.
* Rest 60-90 secs between sets
Conditioning
Mount Rushmore
For Time: 40/30 Cal Row (RX+ 30/24 Calorie Assault Bike) -into- 42-30-18 Wall Balls (20/14) (RX+ 30/20) Toes to Bar -into- 40/30 Cal Row (RX+ 30/24 Calorie Assault Bike)
*Can substitute 500/400m Run for Row or Bike
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