M(LIFT)

Metropolis Fitness – M(LIFT)

Technique

Split Jerk Balance (N/I/E)

4×3 staying light, around 50%

Lift

Split Jerk (N/I/E)

N: 3×3 @ 60%

I: 3×3 @ 70%

E: 3×3 @ 80%

Squat Clean (N/I/E)

3-Position Squat Clean w/ 3s pause at each position.

1) High Hang

2) Low Hang

3) Below the Knee

N: 6 @ 60% and 65%

I/E: 3 @ 60%, 65%, 70%, 75%

Strength

GHD Hip Extensions (5×10)

Add weights if able