deload

2-3 sets : up to 65%

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

10 sets  : every : 90

  • sets 1 – 4 :
    • 2 cleans + 1 jerk @ 65-70%
      • *1st clean, pause in catch 
  • sets 5 – 6 :
    • 3 clean pulls @ 75%
  • sets 7 – 10 : accessory
    • odd : 10 push press @ 50%
    • even : 10 RDL *use same weight

for time (18-min)

  • 30/25 cal ski or row
  • 10 power clean (135/95)
  • 10 t2b
  • 20/18 cal ski or row
  • 8 power clean (155/105)
  • 20 t2b
  • 10/8 cal ski row
  • 6 power clean (185/125)
  • 30 t2b