Activ Fit
Part A
3 sets
4 Push Jerk, 65% 1RM
-- Rest 45 secs --
3 Push Jerk, 70% 1RM
-- Rest 45 secs --
2 Push Jerk, 75% 1RM
Rest 1:30 mins between sets.
Part B
A. Every 2 mins x 5 sets
[High Hang Cleans + Hang Clean]
2 x [ 3 + 1] at 65%
2 x [ 2 + 1] at 70%
1 x [ 1 + 1] at 75%+
Cleans are not touch and go. You may break after the high hang and all reps are Squat Cleans.
B. Every 1:30 mins x 4 sets
3 Deficit Clean Pulls at 80 - 85%
Stand on a 2" riser for this
Activate Body
Part A
3 sets
4 DBs Push Jerk at Pick load
-- Rest 45 secs --
3 DBs Push Jerk at Add load
-- Rest 45 secs --
2 Push Jerk at Add load
Rest 1:30 mins between sets.
Part B
Every 2 mins x 8 sets
[ DBs High Hang Squat Cleans + Hang Squat Clean ]
2 x [ 3 + 1] reps @ pick load
2 x [ 2 + 1] reps @ add load
2 x [ 1 + 1] rep @ add load
2 x [ 1 + 1] rep @ add load
you may break the reps as needed as long as you finish within the interval
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