sf12CFE:

MOB

21-15-9

600m Run

T2B Sandwich

 

 

 

CF:

A. MOB

B. Mup Progression and Strength Continuation

C. Hang Clean and Jerk. 2 Low Hang Power Clean + 1 Jerk

10M -Working with 70% and Practicing Speed and Power. Jerk should be twice as fast as the Speed of Lightning.

10M-Increase load to 80%. Hang Squat Clean and Jerk with same Power.

D. 10 by 100m Sprint. 20s Rest after each 100m

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