EMOMEvery minute on the minute for 15 minutes First 5 minutes: 3 Cleans + 1 Jerk @ 75% Second Five minutes: 2 Cleans +1 Jerk @ 80% Third Five minutes 1 Clean + 1 Jerk 85%
Everyone: Back Squat 5 x 3 @ 78% of 1 rep max
Then: Bodyweight Strength program: Week 4 day 2 You’ll do 3 rounds of the circuit which consists of 4 exercises. In this phase, don’t attempt to move on to the next variation of each exercise unless you feel the variation you are on is too easy. In the second and third round it is OK to drop back to an easier progression in order to maintain proper form and quality movement.