WEDNESDAY

OLYMPIC LIFTING

PERFORMANCE and FITNESS

Clean Pull Complex

On the 1:30 x 5 Sets

1 Pausing Clean Deadlift (below knee, mid thigh)

1 Tempo Clean Pull (5 secs up 5 secs down)

1 Clean Pull

1 Hang Power Clean

1 Push Jerk

CONDITIONING

PERFORMANCE  and FITNESS

AMRAP 10

3 Clean and Jerks

3 Toes to Bar

6 Clean and Jerks

6 Toes to Bar

9 Clean and Jerks

9 Toes to Bar

Etc…

3 Clean and Jerks

3 Toes to Bar

6 Clean and Jerks

6 Toes to Bar

9 Clean and Jerks

9 Toes to Bar

Barbell

RX. 60/40

INT/MAST 50/35

BEG 40/30

BODY ARMOUR

3 Sets

8 Barbell Romanian Deadlifts

8 Barbell Pendlay Rows

10 KB Turkish sit-ups (5 per arm)