Performance

Clean and Jerk 3 x 5 – Set of 3 = 2 Clean + 1 Jerk, 50-60-65-70-75%

3 RFT

Run 200m

20 Pull Ups

30 Sit Ups

40 Squats

Fitness

Hang Power Clean + Jerk 3 x 5 – Work technique up to a heavy triple. 2 HPC + 1 Jerk

3 RFT

Run 200m

20 Body Rows

20 Sit Ups

20 Squats

BODYCARE

Tips to improve recovery

Without sufficient hydration, your body hordes water for use by vital organ like the brain. Water is also necessary for optimal exercise; if you ever feel like you had a bad day in the gym, you might want to look back at how much water you drank that day. Likely you will notice a correlation between optimal hydration and performance.