WEDNESDAY 31 MARCH 2021
Clean & Jerk Technique
On the 2:00 x 5 Sets:
1 Pausing Power Clean*
1 Power Clean
1 Pausing Push Jerk**
1 Push Jerk
Wiped Clean
On the 4:00 x 4 Rounds:
30 Air Squats
20/15 Calorie Row
7 Power Clean and Jerks (115/85)
· After completing the 3 movements, rest with whatever time remains
· New rounds begin on the [0-4-8-12]
· The score is the slowest of the 4 rounds
AFTER PARTY- Midline
4 Rounds:
:20 Seconds GHD Sit-ups
:10 Seconds Rest
:20 Seconds GHD Face Up Hold
:10 Seconds Rest
Directly Into…
4 Rounds:
:20 Seconds GHD Hip Extensions
:10 Seconds Rest
:20 Seconds GHD Hip Extension Hold
:10 Seconds Rest
Wiped Clean – HOME VERSION
On the 4:00 x 5 Rounds:
30 Air Squats
200 Meter Run
10 Double Dumbbell Clean and Jerks