23072014

Weightlifting (% x Reps x Sets)

•      3 Position Clean – 60%  1 x 2, 65% x 1 x 2
•      Power Jerk + Split Jerk – 60% x (2+1) x 2, 65% x (2+1) x 2
•      Clean Deadlift – 90% x 5 x 4
•      Front Squat – 60% x 6 x 2, 65% x 5, 70% x 3

Strength/Gymnastics

• Strict Pull Up - 10' EMOM 6 reps 30%

Conditioning

• (13.2) AMRAP 10': 
• 5 S2OH 50kg;
• 10 Deadlifts 50Kg; 
• 15 Box Jump 60cm.

Vídeo: 3-Position Clean (from floor + above knee + high hang)