MONDAY 24/5/2021

MAIN WORKOUT

A.

Every 2:00 for 12:00 (6 Sets)
2 Power clean + Hang Clean (knee) + Jerk
*build to today’s heavy complex
*then complete the complex 2 more times @90% of today’s heavy complex.
*Clean pulls x 3-4sets - (2 x Halting Clean Deadlift + 2 x Clean Pull + 3 x Clean Pull from Power Position) @90-100% of 1rm.
*You can choose to skip the Clean puls and do Deadlifts instead - (6reps @70-80% of 1rm).

B.

Every 2:00 for 6:00 (3 Sets)
Front Squat x 4
*sets @75% of 1rm
*Do the first 2 reps at parallel

SESSION 2
*session 2 must always be completed a few hours prior to or after the main workout.

A.
6 Rounds of
Sprint x 30sec
Rest 2:00 between sets

B.
3 Sets
L-sit full support on rings x 10-30sec
Rest 60sec
Ring dip bottom support x 10-30sec
Rest 60sec
False grip ring pull up hold x 10-30sec
Rest 60sec