Workout for 10-4-16

 Weightlifting Strength Re-Test

Push or Split Jerk-
Find 1RM.
5 – 5 – 3 – 3 - 1 – 1 – 1 – 1 – 1  

Weightlifting/Monostructural Conditioning, Mid-Long Duration

“ClustaRun”
For time,
25 squat clean thrusters
200 meter run
20 squat clean thrusters
200 meter run
15 squat clean thrusters
200 meter run

After-Hour Accessory Exercise  

Spend 10 minutes practicing rope climbswork up to legless if possible. Posterior chain: 3 x 12 reverse hamstring curls OR hip extensions (GHD for either)

Before class: Wear wrist wraps/ lifting shoes/knee sleeves as desired, calculate 45-55% of push press or thruster max, check last push or split jerk max.
After class: Do accessory exercise, record workout results, clean & return equipment.