9-21-15 September 21, 2015
Monday September 21, 2015 '9-21-15'

A. Competitor

1 DL+1 power clean+1 hang squat clean+1 push jerk. Add 10-20# each set. (Reset after each lift except the hang squat clean. After the hang squat clean go right into the push jerk.)

Interval row:
2x500m row
5x250m row
2x500m row

1 min rest after each.

B. Regular

Min 1: 6 bar roll-outs
Min 2: 8 deadlifts
Min 3: 10 bar lateral jumps (over and back is 1)

Deadlifts should be performed at 60-70%.