Weightlifting Speed & Skill Development
Push or Split Jerk:
5–3–3–3–1–1–1–1–1
Weightlifting Conditioning, Short Mid-Duration (12-22-16 Repeat)
“Alicia ‘90”
For time,
90 push jerks
90 back squats
Upon completion, rest for exactly 2:00, then:
For time,
90 sit-ups
After-Hour Accessory Speed/ Strength Exercise
Speed: 6 x 2 power snatches
Strength: 1 x 5 deadlifts at 90% 5RM deadlift.