Wednesday, November 14, 2018

Thursday - Lift away

Group warm up
Line drills

Then
With an empty bar barbell
2 Rounds:
3 Clean grip deadlifts
3 Hang muscle clean
3 Front squats
3 Push jerks 3 Split jerks

Strength
phase 1
2 Sets:  1 Power clean + 1 squat clean + 1 front squat + 2 split jerks (light)

1 Set: 1 Power clean + 1 squat clean + 1 front squat + 2 split jerks (light to moderate)

2 Sets: 1 Squat clean + 1 front squat + 2 split jerks (moderate)

2 Sets: 1 Squat clean + 1 split jerk (at roughly 80% of Squat clean

Phase 2
In 10:00 find a 2 rep max:
Squat clean & jerk
*This is performed as singles, but the 2 reps must be completed in a 0:30 window.

Phase 3
8 min AMRAP
Squat clean & jerk @ 70% of max from above

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