Strength & Conditioning
Review the power clean + jerk
5 Rounds
30 second assault/echo bike sprint
5 power clean + jerks (185/125#)
Class will be split into heats. Rest 1:30 between rounds.
Pump Sesh
3 Sets
12 single arm alternating dumbbell bench press
10/10 tempo dumbbell tripod row (30X1)
*AHAP across BUT choose weights where form looks good, and you can perform tempo on rows :)
Rest 1:30 between sets.