6/21/17

Every 90 seconds for 15-minutes (10 sets):
Clean Pull + Clean + Jerk

Work to a heavy load for the day.

3 sets of:
Clean Pulls x 3 reps @ 100% of 1-RM Clean
Rest as needed

Work with the same weight for all 3 sets.

-then-

For time:
100 Double Unders (200 Single Unders SCALED)
10 Muscle-Ups (20 Ring Dips SCALED)
80 Double Unders (160 Single Unders SCALED)
20 Chest-to-Bar Pull-Ups (SAME SCALED)
60 Double Unders (120 Single Unders SCALED)
40 Pull-Ups (SAME SCALED)

-then-

Optional:

3 sets of:
Weighted Hip Extensions x 10 reps
Weighted Chinese Planks x 45 seconds
Rest as needed

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