Haven’t had a heavier day for a while so let’s do “two” of them…

Work up steadily to a best Clean and JERK for the day then do 3-4 additional sets working towards your best Clean for the day…

20-25:00 for all of the above…

Workout…

Pick the most difficult, but reasonable version of this workout you can do and strive to try to have near identical reps for each minute on this one…

5:00 smooth AMRAP of any of the following based on how you are feeling and how shoulders are feeling…

Burpee Muscle Ups
Burpee Strict Pull Ups
Burpee CTB Pull Ups
Burpee Chin Pull Ups
OR
Burpee Jumping CTB

The pull up bar/rings need to be at least 6″ above your reach for this one…

Justin VanBeek

Written by: Justin VanBeek

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