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blog oct pic david

1)  Every 2min for 10min (5 sets) – Split jerk+Behind the Neck split jerk
2@80% of jerk, 2@85%, 1@90%
* add 5% to best Clean and Jerk if you don’t know your max jerk*

2)  Clean+Front Squat = 1rep
1+2×3@80%, 1+2×2@85%, 1+1@90%, 1+1@90%+

3)  Pendlay row 4×4 – As heavy as possible

4)  4 rounds @ 85%of snatch
a)  50m OH Barbell carry (jerk grip)
b)  8-Pendlay row

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