Hang Clean + Jerk: 2+2X2@60%, 2+2X2@70%, 2+2X2@75%, 1+2X3@80%, 1+1X2@85-90@
Note: Perform ALL cleans first then follow with ALL jerks based on the reps prescribed. Ex: 2+2 = 2 cleans, after the second clean complete 2 jerks.
Strength
1a) 4X5 Push Press – heaviest possible, rest 60 sec.
1b) 4X5 Pendlay Row – heaviest possible, rest 60 sec.
Conditioning
4X800m Run* – Rest 1:1
that work out beat me up....
ReplyDeleteC&J: 135; 145; 155; 165; 185.
Push press: 135, 145, 155, 165
P. Row: 155, 155, 165, 165
Runs- Jogged easy 800M at 4:00 pace (which really wasn't easy). Did 8 pull ups and 15 push ups between each 800.