WORKOUT OF THE DAY

Die hard is a christmas movie!

The Factory Strength and Conditioning – Strength & Conditioning

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Clean pull + Clean

Pull means no elbow bend

Cleans are full squat
1 Clean pull + 1 clean

2 sets @ 80-85%

3 sets @ 85-90%

Behind split jerk + front split jerk

-Do behind first then in front

-Re-rack it before doing the next movement.
1 behind the neck split jerk + 1 front split jerk

2 sets @ 80-85% of 1RM jerk

3 sets @ 90-95%

Deadlift (3×6 @ 85,90,95%)

*if you’ve been doing these then this should be just another step in the progression. Keep weights to manage 6 unbroken reps with perfect form

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