A: Test clean and jerk.
B: weighted pull ups 4 x 8 at 50% of 1 RM.
C: weighted ring dips 4x8 at 50% then 2 max sets at BW.
A: Test clean and jerk.
B: weighted pull ups 4 x 8 at 50% of 1 RM.
C: weighted ring dips 4x8 at 50% then 2 max sets at BW.
16-12-8-4 of sandbag 150#/100# squats with
80 feet of HW after each set
Right into
10-8-4-2 of sandbag 150#/100# cleans
with
200m runs after each set.