Weightlifting 201220 Sunday

Clean n jerk focus

1 power clean + 1 low hang squat clean

W/ 2 sec pause

2x1 @90-95% of squat clean

Then

12 mins to establish heavy single complex for today

Jerk

1 push press (no pause )+ 2 split jerk w/ dip pause (2 sec)

2x1 @90/95% of push press

Then

10 mins to establish heavy split jerk for the day

Clean pull

2x2 110%

3x1 115%

Core

4x20/25 Superman