Lift-
Build MAX set of 5 Power clean & jerk- TOUCH & GO!!!
Then-
Build 1 rep MAX- Power clean
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Metcon-
7 AMRAP-
12 Deadlifts
9 Hang power cleans
7 single DB cluster
30 "Mountain climbers
RX= 60/40kg
Goal– Go UNBROKEN!!!
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Weightlifting Class-
5 sets
1 power clean
2 jerk dips
2 push press
5 sets
1 power clean
1 jerk dip
1 push press
1 push/power jerk
7 sets
1 squat clean
2 jerk dips
2 split jerk
Build to a heavy set –
1 power clean + 2 power/push jerk
Build to a heavy set –
1 squat clean + 2 split jerk
