For 10min prior to session:
– Mobility and Activation Protocol
Warm Up:
7 Rounds: (CAP 15min)
— 7 Jerks 45/35
— 7 Pendlay Rows
— 7 Pull Ups
Strength:
Jerks:
Push Jerks: EMOM 7min
— 3 Push Jerks @ 65%
Then;
Push Jerks: EMOM 5min
— 2 Push Jerks @ 75%
Next;
Push Jerks: EMOM 3min
— 1 Push Jerk @ 85%
Endurance:
AMRAP 11min
— 5 Pull Ups
2 Muscle Ups
— 10 Clean and Jerks 135/95
Complementary work:
5 x 10 Floor Press @ 65%