Monday

STRENGTH

4 sets of:

10 Overhead Squats

8 Single arm Dumbbell Shoulder Press (each arm)

10 Romanian Deadlifts

2:00 minutes rest

*Not for time, but move with purpose through the 3 exercises.

*Choose challenging weight for each movement.

OLY

E.M.O.M

Min 1: 7 Power Cleans & 1 Push Jerk - 60/40kg

Min 2: 6 Power Cleans & 2 Push Jerks

Min 3: 5 Power Cleans & 3 Push Jerks

Min 4: 4 Power Cleans & 4 Push Jerks

Min 5: 3 Power Cleans & 5 Push Jerks

Min 6: 2 Power Cleans & 6 Push Jerks

Min 7: 1 Power Clean & 7 Push Jerks

Min 8-15: Build to a heavy Power Clean & Push Jerk