Wednesday 11/28/18

Weightlifting
Eccentric Clean + Clean + Front Squat
5 sets x 1+1+1 reps @ 100 kg

Jerk Dip + Jerk
5 sets x 2+1 reps @ 80 kg

Jerk Dips
5 sets x 4 reps @ 150 kg


Accessories
Clean Deadlift (3:1:1:3)
5 sets x 2 reps @ 225#

Clean Pull from Above Knee Blocks
5 sets x 5 reps @ 205#


Conditioning
15 KBS (53#)
20 sec L-Sit Tuck
5 Burpee Broad Jumps (6')
100 DUs
Every 4 min
5 rounds