June 1, 2019 – Weightlifting

Accessory Warm up
15:00 Not for Time of:
10x Russian Twists 20/15kg
5x Broad jumps
10x Slam Balls 20/14kg
5x Turkish Get Up each way 12/8kg
Single Kb farmers carry to end of drive; change hands on turnaround 24/16kg
5x box jump step down
10x Russian KBS 24/16kg

A. Barbell Deficit Clean Grip Deadlift 5 x 10

Barbell Deficit Clean Grip Deadlift
– 5 sets of 10 reps @ 120%
Rest as needed

B. Front Squat 5 x 5

Front Squat (X200 tempo)
– 5 sets of 5 reps @ 50%
Rest as needed

C. Overhead Complex

Overhead Complex
Push Press – Push Jerk – Split Jerk
5 sets of various reps at increasing % of Clean & Jerk
On the clock
Set 1. @ 0.00 – 3:00
2 – 2 – 3 @65%

Set 2. @ 3.00 – 3:00
2 – 2 – 3 @70%

Set 3. @ 6.00 –
1 – 1 – 2 @75% 3:00

Set 4. @ 9.00 –
1 – 1 – 2 @80% 3:00

Sets 5-10
Every 30 seconds
Single Split Jerk @85%Scoring: Not Scored

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