4 sets of:
4 TNG Deadlifts @ RPE 8
rest 60sec.
4-6 strict (def.) HSPU
rest 60sec.
4 sets of:
6-8 n.GHR
rest 30sec.
10-12 3-point DB-rows (each side)
rest 30sec.
8-10 lat. box step downs(each side)
rest 30sec.
Coaches warm up for Clean and Jerk
5 sets of:
Clean lift off (hold for 2 sec. at knee) + pause Clean (2sec. at knee cap) + Clean + Jerk
@ 65% + (max 80%)
In 5-6 sets work up to a max weight for:
1 DL from 2'' blocks
3-4 sets of:
8-10 lat. box step downs (each side)
6-10 n.GHR
20 Hollow rocks
40m single arm Farmers walk (each side)