FRIDAY LIFT

Specific Prep

2 Sets, For Quality

6 Tall Muscle Cleans

8 Bradford Press w/ Lockout

10 Behind the Neck Elbow Punch Throughs

8 Barbell Good Mornings

3 Barbell Squat Jumps

 

Barbell Primer

Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean

Rest 15 sec

Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)

 

Weightlifting: Clean and Jerk Complex

Every 3:00 x 5 Sets:

Clean Pull + Low Hang Power Clean + Jerk

Rest :15

Power Clean + Jerk

 

Loading: Starting at 70% of 1RM Power Clean and Jerk, building to 80% on the fifth and final set.

Conditioning

15:00 EMOM

Minute 1: 15 Deadlifts 55/37.5

Minute 2: 50 Double Unders

Minute 3: 9 Push Jerks 55/37.5 

Minute 4: Max Bar Facing Burpees 

Minute 5: Rest