Heavy day!

 

POWER:

2 Position Clean and Jerk

(1 Hang Clean and Jerk + 1 Floor Clean and Jerk)

* 1 of these reps must be squatted

** 50, 65, 80, 85, 90, 90+, 90+%

(20:00 to work up)

 

WORKOUT:

3/5 BAR Muscle Ups (3/5 CTB, chin or 5 jump CTB)

6/10 HSPUs (Kip allowed if you can do it safely or scale to strict, Abmat & plates or box)

15 Russian KB Swings (35/53#)

30 Doubles (:30 AMRAP as a scale)

* 10 minute AMRAP

 

Scale as needed so you can get onto the 4th round as a minimum

Justin VanBeek

Written by: Justin VanBeek

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