WEIGHTLIFTING
A. CLEAN&JERK
Every 90” for 10 set @80%
1 Clean Pull
1 Low Hang Pause(2”) Clean Pull
1 Clean
1 Jerk
A2. FIND 1RM OF THE COMPLEX
STRENGTH
B. DEADLIFT - 3 Sets of 7 reps@7MAV
90”rest
A. Press - 3X7@same weight of last week
90” rest
CONDITIONING
B. On the Minute x 24 (6 Rounds): Minute 1 – 1 Round of “Mary” Minute 2 – 10 Hang Power C&J (50/37)
Minute 3 – Max Calorie Row Minute 4 – Rest