@ 60% 1RM
5 sets 3 reps
Pause after each rep
Banded KB Russian Swing
5 rounds:10secs on 50secs off
Every 1 min for 8 mins, alternating between:
1 Squat Clean & Split Jerk, 90% 1RM in first min
75 Double Unders in second min etc..
30 Single Arm Dumbbell Hang Clean & Jerks, 22.5/15 kg
Row, 400 m
Jerks must be performed or it will be a ‘No Rep’ but any form of hang clean and any type of jerk allowed.
Alternate arms each rep.