August 10, 2019 – Weightlifting

Warm Up

Warm Up
Two rounds of:
5x KB Round the world, each way
5x KB Goblet Squats
5x Push Press, each way
5x Halo, each way
5x Single arm KB swings each way alternating
5x Romanian Deadlift – single leg/same side
5x Romanian Deadlift – single leg/opposite side

5:00 empty bar warm, lifting positions

A. Clean Complex #1.0

Clean Complex #1.0
@80% of Clean & Jerk
1. 3x Clean Pull

0:45seconds to Add 15kg total
2. 2x Clean Pull
3. 2x Clean Pull

0:45seconds to Add 15kg total
4. 2x Clean Pull
5. 2x Clean Pull
6. 2x Clean PullScoring: Not Scored

0:45second intervals the following sets
Adjust weights down to 60% of Clean & Jerk

B. Clean Complex #2.0

Clean Complex #2.0
@60% of Clean&Jerk
1. 3x Clean High Pull

0:45seconds to Add 15kg total
2. 2x Clean High Pull
3. 2x Clean High Pull

0:45seconds to Add 15kg total
4. 2x Clean High Pull
5. 2x Clean High Pull
6. 2x Clean High PullScoring: Not Scored

0:45second intervals the following sets
Adjust weights down to 50% of Clean & Jerk

C. Clean Complex #3.0

Clean Complex #3.0
@50% of Clean&Jerk
1. 3x Hang Squat Clean

0:45seconds to Add 15kg total
2. 2x Hang Squat Clean
3. 2x Hang Squat Clean

0:45seconds to Add 15kg total
4. 2x Hang Squat Clean
5. 2x Hang Squat Clean
6. 2x Hang Squat CleanScoring: Not Scored

0:45second intervals the following sets

D. Clean & Jerk

Clean & Jerk
with time remaining this session work up to a heavy Clean & Jerk
**Rest between lifts
**If you miss a lift a single re-try after resting
**miss again; reduce weight
Scoring: Not Scored

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