Clean & Jerk (any style)
12:00 to complete the following sets
2-2-2-1-1-1-1
Drop & Reset
3 Rounds (20 Min Cap)
5 Squat Cleans 185/135
100m Run
5 Squat Cleans 185/135
100m Run
20 Toes to Bar
2:00 Rest
ATHLETES NOTE:
The Squat Cleans can be singles or T&G, and although it should be heavy - the weight you choose should not bring you close to failure.
Pendlay Row
Every 2:00 for 10:00
10 Reps
Focus on quality and control over load
- -Super-set of the following two:
- Leg Press Calf Raises – 4 sets x 20-30 reps
- Close Grip Bench Presses – 3 sets x 8-10 reps
- -Super-set of the following two:
- Hammer Curls – 3 sets x 8-10 reps
- Dips – 3 sets x 8-10 reps
- -Super-set of the following two:
- Lying Tricep Extensions – 3 sets x 8-10 reps
- Preacher Curls – 3 sets x 8-10 reps
- -Super-super-set of the following three:
- Standing Calf Raises FST-7 – 7 sets x 20-30 reps
- Rope Pressdowns FST-7 – 7 sets x 8-10 reps
- Straight Bar Cable Curls FST-7 – 7 sets x 8-10 reps