September 23, 2019 – Strength and Conditioning

Warm Up

Clean & Jerk technique and build

A. 15 minute AMRAP of Deadlifts, Push-Ups, and Box Jumps

As Many Rounds and Reps as possible in 15 minutes:
9 Deadlifts @ 155/100 lbs
12 Push-Ups
15 Box Jumps 24/20 inches

*70/ 45kg
Rest 3 minutes, then..establish heavy single

B. 1 Clean + 2 Split Jerks 1 Rep

Within 5 minutes:
1x 1 Clean + 2 Split Jerks @ Max Load

Cool Down

Mobility/ Flexibility

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