Barbell Club : 07/06/18 Wk 9 / S18

A) Muscle Clean & Press in the Split Jerk Postion 3x3+3 w/ light / medium load

B) Clean & Jerk Complex

Clean Pull + Clean + Pause Front Squat+ Push Jerk+ Jerk: (1+1+1+1+1) x 2 

Clean Pull+ Clean + Pause Front Squat + Jerk: (1+1+1+1) x 2 

Clean + Pause Front Squat + Jerk: 
(1+1+1) x 2 

*Build up in weight throughout the course of the 6 sets 

 

C) Clean and Jerk 3x1
Begin at a weight slightly higher than what you finished with on the complex above.

 

D) Clean Deadlift at 2” deficit 4x3

 

E) Midline Conditioning

3 Rounds 

1 arm DB Weighted Sit ups + 1 arm Strict Press x 10 reps e/s

Reverse Hypers x 10. 
Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy.