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Training Plan for Monday March 19th 2018

A) clean & jerk

warm up
- 1 set of 3 - approx 55% of max
- 1 set of 3 - 60%
- 1 set of 3 - 65%

working sets
- 3 sets of 3 - 70%
- 3 sets of 3 - 75%

or work to a challenging single

B) OTM 12 min

- even: 2-6 clean & jerks - 45-55% of 1RM
- odd: 6-10 strict toes to bar/8-12 v-ups/12-16 tuck ups

C) 2 rounds

- 8/8 single leg elevated glute bridge @3131
- 15 seated banded rows @3131

Notes:

- squat clean is preferred
- choose harder variation with low reps for part B)