312.566.7201

Snatch 10:00

1-1-1-1-1-1-1

Clean & Jerk 10:00

1-1-1-1-1-1-1

* singles building to 80%

 

Pendlay Row 10:00

3-3-3-3-3

* triples no more than 60%

 

Tempo Conditioning on Erg 10:00

continuous row at :10 slower than 2K pace if known

-or-

general suggestions

males: 22-24 spm at 2:00 split

females: 24-26 spm at 2:15 split

 

Mobility for Running 20:00