Wednesday 11/08/2021
A.
Every 1:30 for 9:00 (6sets)
A. Hang Clean x 2 @70% of 1rm
B. Clean & Jerk @77% of 1rm
*Alternate between A&B
B.
Every 2:30 for 10:00 (4 Sets)
BackSquat x 3 @78% of 1rm
immediately followed by...
Box Jump x 3
*adjust the height of the box
to make it challenging but without
compromising the jumping mechanics
Optional Additional Work
A.
Every 1:30 for 9:00 (6sets)
A: Hang Snatch x 2 @70% of 1rm
B: Snatch x 1 @70% of 1rm
*Alternate between A&B
*If you are planning to do this part
do it as the first part of your training
Optional Additional Work
A.
3 Sets of:
Single Arm/Single Leg KB Deadlift x 8/each