Week 12 – Day 60
Warmup:
Hamstring and Scapular Prefatigue Pump
3 sets
Rower Hamstring Curls x 10 reps 30X0
rest 30sec
Band Pull Aparts x 20 reps
rest 30sec
https://youtu.be/YKS_xUCikDE
A) Touch and Go Power Clean and Jerk
Build to a 2RM for the day – no pauses at the shoulder or the hang. Must be fluid from bottom to top and back down. You can pause for a moment at the top of the jerk and reset.
https://youtu.be/ffmgYGWzEdM
B) Conventional Deadlift
Build to a 3RM Touch and Go in 15mins
C) For Time
Row 1k
30 Toes to Rings
20 Dual KB Clean and Jerk 53/35
Row 750m
20 Toes to Rings
15 Dual KB Clean and Jerk 53/35
Row 500m
10 Toes to Rings
10 Dual KB Clean and Jerk 53/35
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