One hard and heavy, followed by two fast and effective.
hard and heavy
Clean & Jerk fast and effective
1. leave 90 sec rest between changes.
weight should = 12 rep max
- 10,8,6,4 reps circuit (press up)
- push press
- back squat
2. leave 60 sec between changes
weight should = 14 rep max
- bent over row
- front squat