Monday 04.10.23

Weightlifting
Clean and Jerk
Every 2:30 Minutes, 5 sets, complete the following:
1 Squat Clean + 1 Hang Squat Clean
(unbroken)
Rest: 10 seconds
1 Clean and Jerk

Strength
Take 10:00 to Build to a Heavy 3 rep Back Squat
then complete:
Every 2:00 minutes, 5 Sets
3 Back Squats @ 80% + 4 Seated Box Jumps
Percentage for the Back Squat is based off of your heavy 3 reps achieved prior to.

QuickFit
Row 1000/850m
Rest 1:00
5 Rounds of:
10 Alternating Dumbbell Snatches
10 Hanging Knee Raises or Toes to Bar
1 Sled Push
Rest 1:00
Row 1000/850m