Week 4 of 5: Saturday
Strength
Clean Grip Lift Off
1 x 4 Reps @ 100%
1 x 4 Reps @ 105%
2 x 3 Reps @ 110%
% Based Off Max Clean & Jerk
Barbell Strict Press
5 x 3 Reps
Conditioning
For 30 Minutes Move Through:
15 Neutral Grip Dumbbell Strict Presses
20 Russian Kettlebell Swings
200′ Kettlebell Farmer’s Carry
15 Dumbbell Bench Presses
15 Strict Pull-ups
Perceived Effort Pace: 3-4
Select weight by feel. Heavy but doable.
Use two dumbbells for the strict presses.
