A. Olympic Weight Lifting
Warm up with : Muscle Cleans/ Clean Sot Presses/ Power Cleans/ Tall Jerks
Then work up to 80% of your best Clean and jerk and do 2 reps of 1 Clean + 1 Split Jerk + 1 Power Jerk
B. Strength
3-4 rnds of
1. Push Press x 3 reps
2. Strict Toes to bar x 3-5 reps
C. Conditioning
For Time
5 rnds of
7 Hang Power Cleans (60-50kg/ 40-30kg)
5 Ring Muscle ups or 10 Ring Dips
2 Rope Climbs
D. Cool Down
Warm up with : Muscle Cleans/ Clean Sot Presses/ Power Cleans/ Tall Jerks
Then work up to 80% of your best Clean and jerk and do 2 reps of 1 Clean + 1 Split Jerk + 1 Power Jerk
B. Strength
3-4 rnds of
1. Push Press x 3 reps
2. Strict Toes to bar x 3-5 reps
C. Conditioning
For Time
5 rnds of
7 Hang Power Cleans (60-50kg/ 40-30kg)
5 Ring Muscle ups or 10 Ring Dips
2 Rope Climbs
D. Cool Down
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