Monday 12 August 2019

Warm Up:

5 mins of jogging, biking, or rowing followed by…

3 rounds not for time of:
5 hip & back extensions
5 deadlifts, empty barbell
5 hang power cleans, empty barbell
5 front squats, empty barbell
5 shoulder press, empty barbell

 

Work out:

Clean & Jerk 2-2-2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

*3 sec pause at the bottom of the jerk

 

Super human fitness robot:

85% or  higher

More Likely time / rounds:
(consider scaling if this seems unrealistic)
70% or higher of 1RM.

 

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