Friday, 5 September 2025

Strength:

Clean & Jerk:

- Pause Split Jerk (4x2 @ 65-70% of 1RM C&J)

- Focus: Positioning and footwork in the split

* Rest :60-:90 between sets

- Post-strength: 3 sets of 8 Single Arm Dumbbell Row (each side)

* Rest :60-:90 between arms

Conditioning:

For time:

15-12-9-6-3

Power Clean (135/95)

15 GHDs (or V-Ups)

15/12 Calorie Row