Week 3 of 6: Wednesday
Weightlifting
7 Sets
1 Pause Power Clean (Pause Right Above the Knees for 3-4 Seconds)
1 Power Clean
1 Jerk
Rest 2 Minutes Between Sets
Begin @ 70% of Max Clean & Jerk & Increase to Max 80%
Strength
Power Jerk
1 x 6 Reps @ 68%
1 x 5 Reps @ 70%
1 x 4 Reps @ 75%
2 x 3 Reps @ 80%
% Based Off Clean & Jerk Max
Clean Grip Lift Off
1 x 5 Reps @ 83%
1 x 4 Reps @ 88%
2 x 3 Reps @ 93%
% Based Off Clean & Jerk Max
Conditioning
Run Intervals
1600, 1200, 800, 400, 1600
Pace: Perceived Effort 6-7
Work:Rest 1:1
