Competition group
Clean and Jerk (T&G)
3-3-3-3-3
Increasing load
Kipping practice
T2B practice
Ladder for time:
3 clean and jerks 135/115/95
3 T2B
6 of each movement
9 of each movement
All levels
Strength
4 sets for loads
Bench press x 3-6
Bent over DB row x 6-8
Conditioning
3 rounds for reps
60 seconds of push ups
30 seconds rest
60 seconds of KB swings
30 seconds rest
60 seconds of box jumps
30 seconds rest
60 seconds of sit ups
30 seconds rest
60 seconds of Rowing for calories
30 seconds of rest
