10/11/12

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Strength

1) 1 x 3+1 – Clean and Jerk @ 70%, rest 90 sec
3 x 3+1 – Clean and Jerk @ 75%, rest 90 sec

2) 3×10 – Weighted Box Jumps @ AHAP, rest 2 min

NOTES:
* 1 x 3+1 = 1 set of 3 cleans followed by 1 jerk. 3 x 3+1 = 3 sets of 3 cleans followed by 1 jerk.
** We have new 12 inch and 18 inch boxes for anyone who isn’t comfortable with doing weighted box jumps on a 20 inch box.  🙂

Conditioning

10 T2B
20 Push Press (115/75)
10 T2B
10 Push Press (115/75)
10 T2B
5 Push Press (115/75)