Ok here it is…
Thursday
Clean & Jerks
Drills
6 sets
1 Halting clean + 2 Jerk Drives + 3 Split Jerks
Emom x 12
2 Cleans + 1 Split Jerk
Strength
5 Rounds
80% 1 Rep FS
5 FS + 20 unbroken wallballs
2:00 min Rest
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between