THURSDAY 17/6/2021
MAIN WORKOUT
A.
Every 2:00 for 10:00 (5 sets)
Clean + Front Squat + Power Jerk + Jerk
*Sets @70,75, 80, 80, 80, 70% of 1rm Clean
*optional clean pulls - (4 x 3 @95-105%)
B.
Every 2:00 for 6:00 (3 Sets)
Front Squat x 3
*All sets @75% of 1rm
*First rep with pause at the bottom position
OPTIONAL ADDITIONAL WORK
A.
3 Sets for Quality
GHD-Sit ups x 20-30
Pistol Squat x 20-30
Hand Stand Walk x 20-30m
B.
3 Sets of:
Ring Full support x 15sec followed by...
Rest 1:00
Ring Push up hold x 15sec followed by...
Rest 1:00
