2000M row
50 pistols
30 Hang cleans 225/135/185/105
Oly Program:
A) Clean & Jerk
-2x2@55-65%, 1x1@70-75-80-84-87%, 3x1@92.5%
B) Deficit Deadlift
C) Bench Press
-3x5@80%, 2x2@92.5%
D) GHD
-Weighted 4x6
E) Back Extensions
-Weighted 4-6
A) Clean & Jerk
-2x2@55-65%, 1x1@70-75-80-84-87%, 3x1@92.5%
B) Deficit Deadlift
C) Bench Press
-3x5@80%, 2x2@92.5%
D) GHD
-Weighted 4x6
E) Back Extensions
-Weighted 4-6
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.