Friday, 16 August 2024

Strength: Power Cleans & Jerks

7 sets x 5 reps (every 1:45)

- Weight should be 50% of 1RM + 5-10lbs from previous week

- All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds. (every 1:45)

Conditioning:

For time:

50 Abmat Sit ups

10x50ft Shuttle Runs

50 GHDs (Or V-Ups)

10x50ft Shuttle Run

50 Abmat Sit Ups

10x50ft Shuttle Run

(Each shuttle run rep is 25 feet down + 25 feet back)