Wednesday, November 20, 2024

A) Clean and jerk complex.

5 bb rDL's

5 muscle cleans + press

5 Hang power cleans + power jerk

1 Power + 1 FS +1 Push Jerk building over 3 sets

into

squat clean and split jerk for 4 sets

80% for 1 rep

85% for 1 rep

85-90% for 1 rep

90+ for 1 rep

B) Workout.

5 rounds

15 step down box jumps

15 db power cleans

45/35 cal bike erg

C) finisher.

db preacher curls x 10/side

db french press x 10reps

Leg lowers x 10 reps

x3 rounds