07.10.2023

Strength
Tempo front squats
5 sets of 5 reps @ 60% with tempo 2211
 
 
A.  4 sets of 3-position clean + 1 split jerk
(hang clean, hang clean below the knee, floor)@ 65-70%

B. 3 sets of power clean + clean + jerk @72-78%
 
C. 5 sets of
clean + jerk @82%+
build load while maintaining form
 
 
Finisher- 3 sets, you pick load

A. KB halo + Cossack x 8 on right and 8 and left
B. KB swing to a goblet hold, then curtsy lunge x 8 each side