Barbell Club : 13/07/17

Clean Barbell Warm-Up

Clean-Grip RDL

Clean Pull from Below Knee

Muscle-Clean

Front Squat

Hang Power Clean

Clean from Below Knee

 

Set 1 – 5 reps of each @ 20/15 kg barbell

Sets 2 – 3 reps of each @ BB - 40kg

 

 

A. Jerk Complex - 10min Build up to A daily Max

Push Press + Power Jerk + Split Jerk 

 

B. EMOM Wave 15

PowerClean

Min 1 - 3 @ 60%

Min 2 - 2 @ 70%

Min 3 - 1 @ 80%

Once finished min 3 go back to 60% for min 4, follow btw format for 5 rounds (15min)

 

C. Back Squat

3 x 3 @ 85% of your 3 rm