16min running clock:
4min row for cal
4min WB (9/6kg)
4min KBS (24/16kg)
4min Burpee BJ (24/20'')
Coaches warm up for Clean and Jerk
8 sets of:
P. Clean + Clean + 2 Jerks
start @ first weight after empty bar and work up in weight (no more than 70% of 1RM)
work up to a 5RM TNG with double overhand grip (no hook grip!)
work on technique
- do a 30m single arm Farmers walk after each set (work up in weight) -
3x Partner Hochstechen +