11-9-12

Weightlifting

Power clean + hang clean + power jerk – 70% (of clean) x 4 sets

Jerk dip squats – 90% (of jerk) X 3 X 4

Muscle snatch – 60%X 3 X 4

Strength/Skill

15 mins to establish a 1 RM for Clean & Jerk

or…

15 mins of Clean & Jerk practice

Conditioning

5 rounds for time of:

10 Clean & Jerk, 155/105 or (65% of above 1 RM)

1 Rope ascent, no legs

 

One Response to "11-9-12"