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| amazing people!! |
thursday
1. clean and jerk: work up to (70%x2, 75%x1, 80%x1)3 rounds these are waves or complexes as some coaches call them. work to 80% then back down to 70% and back up again.
rest 15 min
2. clean shrugs: take off rack. 100%x5, 110%x5, 120%x5x2
3. back sqt: work up to 80%x4x5
4. rdl's or good mornings x 10 x 3 sets.
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