Strength Phase:
A. Clean and jerk or power clean and jerk up to 1RM + 1 rep at 95% a 2×1 @90%
B. Front squat up to 2RM -5% -10%
C. Power jerk up to 2RM -5% and -10%
D. Push press 3×2 within 10% of 2RM
E. Weighted sit-ups 4×15
F. Russian med ball twists. 18-20 total twists x 4-5 sets – use wb / plate or db
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2019:
Weightlifting:
a. Clean and jerk or power clean and jerk up to 1RM + 1 rep at 95% a 2×1 @90%
b. Front squat up to 2RM 2×2@90%
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Conditioning:
Running clock
:30 hang power clean 115/83
:30 cal bike
:30 dB clean and jerks 50/35’s
Rest 3:30 x 5
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Becomplete:
1. 800m run x 3; rest 3 min
2. :15 HS hold + :10-:15 ring support hold x 8-10
3. Russian twist 18-20 reps x 4 sets. Weighted with implement of your choice
4. weighted plank hold x 1 min x 4
5. Double DB bent over row. X 8-10 reps x 4 Sets
6. crossover symmetry