Amy with 202# clean and jerk at Nationals. Bodyweight 123lbs.
am:
A. OHS with 3 second pause in hole; build to 3RM for the day + 2 drop sets to 90% for 3 reps
B. EMOM x 20; every other
2 Sqt Cleans + 2 split Jerks ; sets @75-80%% isn of you 1RM clean and Jerk *should be tough but do able for all minutes with tight, efficient movement
C. Sup weighted pullups - heavy 3-5 rep x 4-5 sets; ascending in weight
D. recovery work for later
pm:
A.
Backsquat
2x5 @65
3x5 @70
B. Weighted Pullups - 5x5 ascending in weight
C. @80%
amrap 10
row 300m
20 double unders
10 Wall Balls (30/20)
rest 4 min
amrap 10
10 cal assault bike
5 strict ring dips
10 T2B
rest 4 min
10 min ad
:30 on hard
:30 on easy
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