Warm up
2 Rounds
Row 200m
10 walking lunges
:30 sec wall sit
3x 15 sec L Hold
3x 15 strict press w/DB
Front Squat
3 x 10 2 pause + 1/2 way up + 2pause in bottom to full stand @ 60% of 1RM
C&J Drills
Emom x 10
Build to heavy clean & jerk
3x3 power cleans from blocks 65% of 1 rep power clean
Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov
Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%
Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente