Power Jerk 1RM
21-18-15-12-9-6-3 Row Calories
7-6-5-4-3-2-1 Power Clean, 165#/110#
Row: Deconditioned athletes may reduce and repeat repetitions in the higher round, e.g. 15-15-15-12-9-6-3.
Power Clean: Athlete should be able to work at a minimum rate of 1 repetition every 10 seconds. Scale load accordingly.
18 Minutes @ Moderate Pace:
10 Half Kneeling Landmine Press/side
10 Landmine Rows/side
0:20-0:30 L-Hold or Tuck Hold
If athlete increases loads used from last week, increase should be small.