Drop Dead

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Weightlifting Wednesday (10-15min)

3-POSITION CLEAN + JERK

  • All Cleans today are Power.

3-Position Power Clean + Split Jerk

3-Position Clean + Split Jerk =
1 Hang Power Clean (mid-thigh)
1 Hang Power Clean (knee-level)
1 Power Clean (from the floor)
Finish with a single Split Jerk

Rest as needed between sets, but aim to keep the breaks to at 2:00 or less.

Drop Dead

4 x (:20 seconds on, :10 seconds off)
Sit-Ups
Deadlifts
Sit-Ups
Deadlifts 

OPEN & PERFORMANCE 155/105

FITNESS 135/95

·      The weight on the deadlift bar should be something that athletes could complete 30+ repetitions when fresh.

·      TABATA style, the group will complete all 4 rounds of :20 seconds of work and :10 seconds of rest at one station before advancing to the next.

Zachary Hamilton