BLK LBL Fitness Club – WEIGHTLIFTING

Strength Movement Prep

3 Sets

6 Double KB Deadlift + 6 Double KB Swings + 6 Double KB Clean + 3 Double KB Split Jerk

4 Muscle Clean @ 6/10 RPE

**You will need a pair of kettlebells for the KB Complex and a Barbell for the Muscle Cleans.**

Weightlifting

Clean and Jerk (3-2-1-3-2-1)

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

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

1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk

3 Clean and 1 Jerk @ 7/10 RPE Clean and jerk

2 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk

1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk

Front Squat + Jerk (4-4-4)

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

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

3 Front Squat + 1 Jerk @ 7.5/10 RPE 1 RM Clean

Front Squat (3-3-3)

3 Front Squat @ 8/10 RPE 1 RM Clean

3 Front Squat @ 8.5/10 RPE 1 RM Clean

3 Front Squat @ 8.5/10 RPE 1 RM Clean