Saturday 09/04/2022

Saturday

09/04/2022

A.

Clean and Jerk Complex

Power clean and Jerk
Clean and Jerk
*all sets at 65-78%
*go every 2min for 14:00 (7sets)

B.
For Time
21 - 15 - 9
Pull ups
Alt. Single Dumbell Snatch @22,5/15kg
400m Run

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Optional Additional Work

A.
Bench Press x 5 Single Arm DB Rows x 6/each
*in no more than 4-5 sets find todays heavy
*rest 2min between sets

B.
Skill/Gymnastics
Pistol Progression
*complete 3sets of 10reps on each exercise
Narrow Stance Air Squat
Assisted negative pistols
Assisted pistol squat
Heel elevated pistol squat