A: Grip Work
0:45 sec per side Hex DB hold
Wrist Ext 20 per side light weight
B: Full clean and jerk
on the 90 sec x 8
all at 70%
2 full clean + 1 squat + 1 jerk
C:Deadlifts
1x10 at 50%
1x8 at 55%
1x6 at 60%
1x5 at 65%
3x4 at 70%
A: Grip Work
0:45 sec per side Hex DB hold
Wrist Ext 20 per side light weight
B: Full clean and jerk
on the 90 sec x 8
all at 70%
2 full clean + 1 squat + 1 jerk
C:Deadlifts
1x10 at 50%
1x8 at 55%
1x6 at 60%
1x5 at 65%
3x4 at 70%
On the 15 minutes x 3
30 KBS at 16kgs/12kgs
5 clockwise runs around the gym
30 lunges with KBs held Overhead 16kgs/12kgs
5 clockwise runs around the gym
10 sandbag cleans 100#/70#
5 clockwise runs around the gym
10 burpee over the bag 100#/70#
5 clockwise runs around the gym