Wednesday, 17 September 2025

Strength:

Clean & Jerk Complex:

Clean + Front Squat + Split Jerk (4x2 @ 75-80%)

- Focus: Strong catch, tight front rack, aggressive split

Post-strength: 3 sets of 10 Seated Single Arm Rows with Band (each side)

Conditioning:

For time:

21-15-9-9

Thrusters (95/65)

Lateral Burpees over the Bar