Weightlifting Strength/Skill Development, Deload Week
Split Power Clean
1 – 1 – 1 – 1 – 1 – 1 – 1 – 1
Weightlifting/Gymnastics Conditioning, Sprint Intervals
“Hot Sauce”
10 rounds for time, in teams:
12 power cleans
12 sit-ups, GHD
After-Hour Accessory Exercise
Midline: Accumulate 3 minutes of side planks (90 seconds/side).
Posterior chain: Romanian deadlifts, 3 sets of 15.
Before class:
- Wear wrist wraps
- Calculate 40-50% p-clean 1RM
After class:
- Record workout results
- Do accessory exercise
- Clean & return equipment.