FITNESS
A. Power clean & push jerk
4×1; Building; Rest 90-120s
Training notes:
•Build to heavier than last week
Record weight lifted.
B. EMOM 15:
1st: 5 hang power cleans w/ 1s pause in receiving position
2nd: 5 push jerks w/ 1s pause in receiving position
3rd: 30s plank
Training notes:
•Prioritize positions over load lifted on barbell movements.
•Same weight on cleans and jerks.
Record weight used for barbell movements.
PERFORMANCE
A. Squat clean & split jerk
2,1,2,1; Waveload; Rest 90-120s
Training notes:
•Reset each rep – not touch-and-go.
•Shoot for heavier than last week.
Record weight lifted.
B. EMOM 15:
1st: 5 touch-and-go power cleans
2nd: 5 touch-and-go push jerks
3rd: 30s anti-rotational front plank, slowly switch arms throughout
Training notes:
•Same weight for cleans and jerks.
•Anti-rotational plank: https://www.youtube.com/watch?v=7jNQV5Q5uf8
Record barbell weight used.
