Power Clean
5 x 3-position power clean (hips, above the knee, floor)
One set every 3 min.
Tempo Split Jerk
5 x 2 Tempo Split Jerk
1 sec pause at the bottom of the dip and a 1 sec pause at the split..
One set every 3 min.
Core
3 rounds
20 sec on 20 sec off
- Side plank hip raise (R)
- Side plank hip raise (L)
- V-Ups / Tuck ups
- Hollow Hold
