Clean and Jerk
In 14:00 establish a heavy complex of:
1 Squat Clean + 2 Jerks (any style)
Metcon:
4 Rounds of
15 Chest to Bar
10 Hang Power Cleans 165/115
200m Run
1:00 Rest
16 Min Cap
COMPETITORS EXTRA:
Hip Extensions 5x12
-then-
Pendlay Row 5x10
Superset if possible Rest as needed
ATHLETES NOTE:
Choose whether you would rather work on the CTB or cycling the Hang Cleans. It will be tough to do both and not have grip issues later on.
Bodybuilding Workout: (Abs, Shoulders and Traps)
- Hanging Leg Raises – 4 sets x 30 reps
- Cable Rope Crunches – 4 sets x 30 reps
- Dumbbell Shoulder Presses – 4 sets x 8-10 reps
- Reverse Crunches – 4 sets x 30 reps
- Prone Incline Dumbbell Front Raises – 4 sets x 8-10 reps
- Upright Rows – 4 sets x 8-10 reps
- Dumbbell or Machine Lateral Raises FST-7 – 7 sets x 8-10 reps
- Dumbbell Bent Over Lateral Raises – 4 sets x 8-10 reps
- Snatch-grip High Pulls – 4 sets x 8-10 reps