Wednesday, 6 September 2023

Strength:

3 Position Squat Clean 5x3

5 sets: 1 High Hang Squat Clean, 1 Hang Squat Clean

and 1 Squat Clean (@75% of 1RM Clean & Jerk)

- Complete a set every 1:30

Push Jerk 3x3

3 sets: 3 Push Jerks (@80% of 1RM Clean and Jerk)

- Complete a set every 1:30

Conditioning: For time:

126ft Front Rack Double Dumbbell Walking Lunge (50s/35s)

-into-

3 Rounds

2 Rope Climbs (or 8 Strict Pull-ups)

12 Dumbbell Clean and Jerks (50s/35s)

42ft Front Rack Double Dumbbell Walking Lunge (50s/35s)