04/23/2025

STRENGTH - SQUAT CLEAN + PUSH JERK 1X2 & CLEAN GRIP DEADLIFT 3X3

Clean and Jerk - 80% of 1 Rep Max

Clean and Jerk - 90% of 1 Rep Max

Every 1:30 (6 sets)
1 Squat Clean + 1 Push Jerk @80% (Every 1:30)
-into-
3×3 Clean Grip Deadlifts @90%+

DEPUTY KOVACS

For Time:
250/200m Row
150ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
125ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
100ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
75ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
50ft Single Dumbbell Walking Lunge (50/35)
(KG conv: 22.5/15 DB)