A: On the 1:30 x 12
1 full clean + 1 jerk
Start at 70% and increase the weight on:
- round 3 to 75%
- round 6 to 80%
- round 9 to 85%
B: Deadlifts maintenance work
1x5 at 70%, 1x4 at 72.5%, 1x4 at 75%, 1x3 at 80%
A: On the 1:30 x 12
1 full clean + 1 jerk
Start at 70% and increase the weight on:
- round 3 to 75%
- round 6 to 80%
- round 9 to 85%
B: Deadlifts maintenance work
1x5 at 70%, 1x4 at 72.5%, 1x4 at 75%, 1x3 at 80%
Part A: As part of your warm up
Core Work:
15 Pike ups on rower
20 Heel Overs ver the tail end of your rower
30 Plank shoulder taps
Part B :
Work up to a 3RM squat and Bench!