tuesday: work technique nd speed on these lifts.
1. 3 POS SNATCH TECH: work up to 55% x 3 x 6 sets
2. cln+PWR JERK + JERK: work up to 55% x 1+2 x 6 sets.
3. box jumps x 25.
4. chins: 25
1) AirDyne: 10x 20 calorie sprints. Full recovery between sprints.
1) Front squat: Work up to a max double for the day and perform 5 sets at that weight
2) Squat Clean: Establish a max for the day in 7 minutes or less.
Work Capacity: Complete 2-4-6-8-10 reps of:
Barbell complex (50kg/30kg)
Pull ups x 2
*Barbell complex: 1 rep = 2x deadlift, 2x hang power clean, 2x front squat, 2x push press
Core: 1x max plank hold