Strength
Pendlay Row 5 x 5
Weightlifting
Clean and Jerk Ladder, For time:
12 reps of 50/25 kg
9 reps of 60/35 kg
6 reps of 70/45 kg
3 reps of 80/55 kg
Cap time 20 mins
Overload
Double under progression or Try 3 sets of unbroken DU (targeted reps)
The First #1 Crossfitter Box in Semarang
Strength
Pendlay Row 5 x 5
Weightlifting
Clean and Jerk Ladder, For time:
12 reps of 50/25 kg
9 reps of 60/35 kg
6 reps of 70/45 kg
3 reps of 80/55 kg
Cap time 20 mins
Overload
Double under progression or Try 3 sets of unbroken DU (targeted reps)