Workout:
Row/ Ride 10 min @ easy pace
Throw Med Balls
Then:
Deadlift
10x 135#
8x 185#
5x 225#
Work up to 80-85%
Then:
10x2 DL @ 80-85%
Rest 1 min between sets (strict)
Then:
5x Jerk @ 80% +
3 min Row/Ride/Ski 15-sec hard/ 15-sec easy +
2 min rest
Then:
10x Jerk @ 65-70% +
2 min Row/Ride/Ski 15-sec hard/ 15-sec easy +
2 min rest
Then:
20x Jerk @ <50% +
1 min all-out Row/Ride/Ski +
20x Jerk @ <50% +
2 min rest
Two sets, i.e. 80 total Jerks Then:
Cool down ...