Dynamic Warm Up
Strength ( Week 5 )
10×10 Strict Press
add 2.5kg from week 4
Conditioning
Row 1000-100
Double Unders 100-10
*total of 5.5km row and 550 double unders
BARBEL CLUB
Clean and Jerk Warm Up
a) Power Clean 3×3 / 2×2 / 3×1
b) Hang Squat Clean + Front Squat 2×2 / 3×1
c) Jerk From Rack 3×3 / 2×2 / 3×1
d) Clean Pull Deficit 3×3
