WARM UP: Every 1 min for 8 mins do:
1 3 Position Squat Clean, pick load
3 Dip & Drives 1 Push Press, pick load
First
SKILLS WORK
1. Clean and Jerk
work up to a heavy complex of:
1 Power Clean + 1 Hang Squat Clean + Push Jerk + Split Jerk
2. Barbell Conditioning
“Gwen”
with a running clock...
A. at the 0:00 complete 15 Unbroken Clean and Jerks
B. at the 7:00 complete 12 Unbroken Clean and Jerks
C. at the 14:00 complete 9 Unbroken Clean and Jerks
ACCESSORY from GYMPLAN
When you have time finish all movements.
Short version: Pick Up the Matador dips + 2 movements
Tip: take 2-3 movements and do supersets ;)
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6x3 Weighted strict Matador Dips
3x10 Bent o. BB Row
3x10 Tricep Kick Back
3x10 Double DB preacher Curl
3x10 Standing banded fly
3x10 Banded Curls
Rest 1-2 min between sets