Today we are going to be working strength + endurance. We are going to start off with a 6min set, alternating minutes between long cycle and overhead squat. Then we will move on to a five minute set of jerk. Following the jerk we will be doing 10 sets of 1min work followed by 1 min rest of cleans. To finish we will be doing 100 straight leg sit ups.
6min using a -4kg bell. Alternating minutes between long cycle at a +3rpm, and 10 over head squats.
EX: Minute1 longcycle +3rpm, Minute2 Overhead squat 10 reps, Minute 3 Longcycle +3rpm …..etc..
5 min jerk set using -4kg bells, at a +3rpm
10 sets of 1 minute work- 1minute rest clean sprints. Go All Out! Use your competition weight.
100 straight leg sit-ups