Barbell Club : 10/05/18 - WK 5 / S9 Deload

A) Jerk Postion Strength

Strict press while in a jerk Split Position: 5×5

 

B) Clean & Jerk Complex

Clean + Front Squat + Push Press + Power Jerk + Jerk
5 x (1+1+1+1+1) 

 

C) Clean Deadlift at 2” deficit + Shrugs

5 x (3+3)

 

D) Midline Conditioning - 3 Rounds

1 arm DB Weighted Sit ups x 8-10 reps e/s - AHAFP

Reverse Hypers x 10. 
Pause at the top for 3 seconds and squeeze glutes.

Use some resistance bands if these are too easy.