Squat-
Every :45, for 15 sets- 1 Back squat
***
Metcon-
8 AMRAP-
3 Hang squat cleans @42.5/30kg
1-2-3-4-5.. etc Lateral burpees over bar
– Goal– find pace that allow you to work unbroken
***
Accessory work-
4 sets of 5+5 Suitcase KB deadlifts
***
Weightlifting Class-
Clean & jerk
- 5 seconds power clean
1 Power clean
1 jerk - 5 seconds Squat clean
1 Squat clean
1 jerk - Build MAX weight-
1 Power clean
1 Squat clean
1 Jerk - EMOM 4-
3 Power clean & jerks
EMOM 4-
3 squat clean & jerks - Accessory- 2 push jerks (3 secs pause om catch)
