Strength:nA) CJ from blocks from bottom of knee: 4 heavy sets of 3 cleans + 1 split jerk, rest 2 minnB) Jerk Balances: 4 sets of 5 AHAP with perfect technique, rest 90 sec
Conditioning:nComplete the following: 4 min max cal row, 4 min active recovery on rower, 8 min max cal row, 8 min active recovery on rower, 4 min max cal row, 4 min active recovey and cooldown
Skill:n5 sets of 3 tall box jump, rest as needed
Developing Power & Strength through the use of the Olympic Lifts.
