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23/03/16 Barbell

Warm Up

2 rounds of: 10 Good mornings (empty bar), 10 Wall Squats (hands on head), 10 Press in Split

2 rounds of: 5 Front Squats, 5 Jerk Balance, 5 Clean Pull under

Beginners

Clean (no contact) + Split jerk – 3 reps x 8 sets

Back Squat – 5 reps x 4 sets

Strict Press – 5 reps x 4 sets

Main Session

Clean & Jerk – 75%/1 rep x 8 sets

Clean Pull –100%/3 reps x 4 sets

Split squats – 8 reps each leg x 4 sets

Rows – 8 reps x 4 sets

Super set the rows and split squats

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