BLK LBL Fitness Club – WEIGHTLIFTING

Strength Movement Prep

3 Sets:

– 6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Squat Clean + 6 Double Dumbbell Split Jerk

– 5 Muscle Clean @ 5/10 RPE

*You will need a pair of dumbbells for the DB Complex and a Barbell for the Muscle Cleans.

Clean and Jerk (4-4-4-4-3)

3 Clean and 1 Jerk @ 6/10 RPE Clean and Jerk

3 Clean and 1 Jerk @ 6.5/10 RPE Clean and Jerk

3 Clean and 1 Jerk @ 6/10 RPE Clean and Jerk

3 Clean and 1 Jerk @ 6.5/10 RPE Clean and Jerk

2 Clean and 1 Jerk @ 7/10 RPE Clean and Jerk

Front Squat + Jerk (4-4-4)

3 Front Squat + 1 Jerk @ 6/10 RPE 1 RM Clean

3 Front Squat + 1 Jerk @ 6.5/10 RPE 1 RM Clean

3 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean

Front Squat (3-3-3)

3 Front Squat @ 7.5/10 RPE 1 RM Clean

3 Front Squat @ 8/10 RPE 1 RM Clean

3 Front Squat @ 8/10 RPE 1 RM Clean

*IF time permmits