deload

3 sets : up to 70%

  • 1 clean pull
  • 1 power clean
  • 1 front squat
  • 1 jerk

10 sets  : every : 90

  • sets 1 – 4 :
    • 2 cleans & jerk @ 65-70%
      • *1st power clean & jerk. 2nd squat clean & jerk *
  • sets 5 – 6 :
    • 3 clean pulls @ 80%
  • sets 7 – 10 : accessory
    • odd : 10 push press @ 50%
    • even : 10 RDL *use same weight

15-min amrap

3, 6, 9, 12, 15…….etc

  • push press (95/65)
  • box jumps (24/20)

*run 200m after each set