Friday
Strength
Hang Clean & Jerk 8 x 3
1 set is 2 hang cleans+1 Jerk. Use the hang clean to work on pulling yourself under the bar and catching more effectively in your squat position. Perform 1 set every :90 seconds. 12 minutes total. Start at 70-75% and attempt to build.
Conditioning
For Time (15 Minute Cap)
25-20-15-10
KB Deadlift
Thrusters
T2B
Level 3- 53/36, 75/55
Level 2- 36/26, 55/35
Level 1- A weight that allows for the deadlift to be done in 2 sets each round. Thrusters in 2 sets as well.
*If out of KB's use DB's instead. Only 1 head of the DB needs to touch the ground.