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Wednesday September 12, 2018

9
Sep

Wednesday September 12, 2018

Mobility/Activation: x 3 (empty bar)
A. 5 muscle clean and press
B. 5 front squats
C. 5 split jerks

Strength: Clean and Jerk 1RM

20:00 to find a new 1 rep max in the clean and jerk (1+1).

Suggested Warm Ups: 60% x (1+2) 70% x (1+1) 80% x (1+1) 90% x (1+1) 95% x (1+1) 100%+ x (1+1)

Conditioning:

 

EMOM 12 min

 

Odd: 40 sec air squats/20sec rest

Even: 40 sec row cal/20 sec rest

 

Record total reps

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