Friday GS&C
Clean & Jerk 3-3-3-2-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Option for Squat or Power.
Sets of 3 in 60-70% range.
Sets of 2 in 70-80% range.
Sets of 1 in 80-90+% range.
*If maxes unknown, go by feel.
Every 1 min for 12 mins, alternating between:
12-20 Bike Calories
max rep Cleans (moderate load)
Rest 1 min