Strength 1 – Squat Cleans
4 x 3 reps @ 70 – 80%
3 x 2 reps @ 80 – 90%
2 x 1 rep @ 90%+
5 RFT (12 min TC – Workout should be fast & manageable weight)
***Intended Stimulus ***
7:00 – 12:00 minutes for 5 rounds.
Runs completed in 1:15
Clean and Jerk completed in 1:15, fast singles / unbroken
If the distance is too long and the weight is too heavy this will not be achieved so scaled to suit
Rx:
200m Run
6 Clean & Jerk (82.5/55 or 70/47.5)
Scaled:
200m Run
6 Clean & Jerk (35/25)
4 sets for load
100m Farmers Carry
15m DB Overhead Walking Lunges
1:00 SB Bearhug Squat
Cool Down:
:30 Standing Hamstring Holds / Leg
1:00 Lat Stretch Bench
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