Weightlifting Strength Development, Speed & Skill
Work up to a heave 3 Reps:
Hang Squat Clean
Athletes should perform today’s heavy 3 reps unbroken. Rest as needed between sets.
Weightlifting/Monostructural Conditioning, Mid-Long Duration
“Spike”
AMRAP 15, in Teams of 2:
50 Power Cleans
100 Double Unders
50 Wall-Balls
100 Double Unders
All work divided.
PC: SC=60% 1RM, RX=135/95, RX+=155/105
WB: SC=light for fast reps, RX=20/14, RX+=30/20
JR: SC=100 singles/person, RX/RX+=Dubs
