5 sets of:
2 Cleans + Split Jerks
start @ ~40% of 1RM
then
5 sets of:
Cleans + Split Jerk
work up in weight over all 10 sets
4 rounds of:
16 alt. single arm KB-FR rev. lunges (32/24kg)
12 pull ups
8 single arm KB-STOH (each arm - 32/24kg)
- 9min cap -
Coaches warm up for Clean and Jerk
5 sets of:
Clean pull + below knee Clean + pause Front Squat + Jerk
@70%+ (max 85%)
3x 3 @ ~80-87,5% for first set at RPE 8 (2RIR for all sets)
rest ~2min
3 rounds of:
12 alt. FR rev. lunges (70/47,5kg)
15 strict HSPU
45 DU´s
- 8min cap -
3 sets of:
10-12 DB-rom. DL
20sec. pallof hold (each side)
10-12 incline chest supp. DB-rows @ tempo 1121
- no rest between movements and sets but move with easy pace -