September 19, 2018 – Barbell Club

September 19, 2018 – Barbell Club

A. Power Clean + Push Press 3-3-3-2-2-2-1-1-1

Every 90 seconds, for 13:30 (9 sets):
Power Clean + Push Presses
– Set 1 – 3 complexes
– Set 2 – 3 complexes
– Set 3 – 3 complexes
– Set 4 – 2 complexes
– Set 5 – 2 complexes
– Set 6 – 2 complexes
– Set 7 –
– Set 8 –
– Set 9 –

B. Hang Squat Clean Thruster 6 x 2

Every 1 minute, for 6 minutes (6 sets):
2 Hang Squat Clean Thrusters

:2 Pause in bottom + :2 Pause Overhead

C. Jerk Dip 4 x 3

Jerk Dip
– 4 sets of 3 reps
Rest as needed

100% Of JERK: Dip Hold stand. Straight dip.

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