ActivFit
Part A
Every 2 mins x 5 sets: Cleans + Pause Split Jerk
3 x 1 + 2 reps @ 75 - 80%
1 x 1 + 1 rep @ 80 - 82%
1 x 1 + 1 rep @ 85 - 87%
% based on 1RM Clean & Jerk
On the split jerks, pause in the catch for 2 secs and focus on where your feet are. We like to see a good split that is even from front to back and the direction of your feet at 11/5 or 1/7 on a clock position.
Part B
Every 2:30 mins x 6 sets: Pause Front Squat + Front Squats
1 x 1 + 4 reps @ 72%
3 x 1 + 4 reps @ 75%
2 x 1 + 4 reps @ 80%
Pause Front Squats- 3 secs in bottom
De-load as needed. aim for no failed sets
Activate BODY
Part A
Every 2 mins for 5 sets
3 Squat Clean + 3 Push Jerk
Part B
Every 2:30 mins x 6 sets: Pause DBs Front Squat + DBs Front Squats
1 x 1 + 4 reps @ Choose load
3 x 1 + 4 reps @ add load
2 x 1 + 4 reps @ add load
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