2018 Cycle 1 Week 3 Day 5
Warm-up
<div class="soswodify_component_comment" 1. Warm-up
Floss Shoulders
Then
3 Steady Rounds:
15 Light Push Press
10 GHD Sit Ups
Run 200m
Strength and skill
<div class="soswodify_component_comment" 2. Strength
Strict Press
2×10
Then
3 Reps every 3:00 for 12 Minutes
AHAP
3. OLY
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset each rep
Please See Demo Video HERE
Then
Hang Clean and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk.
NO FAILS