WARM
light stretching
several of movements below
clean drills
MAIN
A. 3 rounds, not for time
{
3 CJ 45
3 ring chinup
3 front squat 45#
}
B. Work to a heavy CJ (power clean, push jerk)
3x75, 3x95, 3x135, 2x155, 1x165, 1x175 (failed)
C. (Superset w above) HSHold
6x1, 5-10s
D. Chipper: not for tim, and in mixed order
{
10 StrictMU
20 Pistol
30 Pushup
40 Ring Pullup
50 OHPress 65#
60 DB Curl 25#
70 Situp
80 Lunges
90 Air Squat
100 DU
}
}
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