Friday, 11/2

Clean & Jerk Complex

5 Sets of the Complex:
1 Squat Clean
3 Front Squats
1 Split Jerk

Sets 1+2+3 - 70% of 1RM Clean and Jerk
Sets 4+5 - 75% of 1RM Clean and Jerk
*12 Minute Cap

Conditioning

3 Rounds For Time:
50/35 Cal Row
25 Deadlifts (225/135)
20 Burpees 
*20 Minute Cap

Stamina Squat

Alternating "On the Minute" x 12 (6 Rounds):
Odd Minutes - 1 Front Squat
Even Minutes - 3 Back Squats

*Both* lifts are performed with the same load:
70% of our estimated 1RM Front squat


Freddy HansenComment