June 8, 2019 – Weightlifting

Warm Up

Rounds Not For Time – continuous clock 15:00
10x Slamballs, heavy 20/14
10x Russian Twists 15/10kg
5x each way Curls
5x each way Hammer Curls
5x each way Tricep Kickback
5x each way 3 point dumbbell row
5x diamond position push ups
5x broad jumps

A. Testing & Measuring

Testing & Measuring
If you haven't achieved all your 10/5/3 RM figures for the 9 movements listed below please take this session and each session in the next two weeks to wrap them all up.
-Snatch Deadlift
-Clean Grip Deadlift
-Romanian Deadlift
-Strict Press
-Push Press
-Back Squat
-Front Squat
-Overhead Squat
-Bench Press
Thankyou xx
Scoring: Not Scored
E2MOM 10minutes (5sets)

B. Jerk 5 x 3

Within 10 minutes:
– 5 sets of 3 reps @ 80%
Rest as needed

Push or Split
Working off racks

C. Clean Complex

Clean Complex
@1:30 intervals
Sets 1-3
-Clean Pull
-Clean High Pull
-Power Clean
*1rep of ea working at 60% of 1RM Clean & Jerk

@2:00 intervals
Sets 4-6
-Hang Clean High Pull
-Power Clean
-Clean (Squat)
*1rep of ea working at 70% of 1RM Clean & Jerk

@2:15 intervals
Sets 7-9
-Hang Power Clean
-Hang Squat Clean
-Clean & Jerk
*1rep of ea working at 80% of 1RM Clean & JerkScoring: Not Scored
Time Cap: 17:15

% is off your 1RM C&J

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