9
Sep
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