Friday the 13th #spooky

Growth & Development

A. Deadlift  5 sets of 3 @ 70% of 1RM @30×1

B. Split Jerks working up to heavy sets of 3×3 ** we will do our warm-ups together for this lift

C. 6 Sets

10 AB Cals

10 Push-up

50 single under

1:00 rest between sets

 

Performance

A. Snatch every :45 seconds @ 85% of 1RM x 8

B. Clean & Jerk 1.1.1. every :90 seconds @ 75% x 3 sets

C. 4 Rounds

5 squat clean

25 wall ball 20/14 10′

50 double under

+ 4:00 rest between sets

 

****** Squat Clean weights

Round 1 155/105

Round 2 185/125

Round 3 225/145

Round 4 255/155

** I will scale accordingly on board tomorrow for different strength levels

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