1. Clean and Jerk
Build to Heavy Single
2. Conditioning
For Time:
9 – 7 – 5:
Ring Muscle-Ups
Squat Snatches (135/95)
Aether Barbell Raw Strength akd Gains
Abs and shoulders
A1) Dumbbell or Kettle bell windmill- 4x12
A2) Reverse crunch on incline bench- 4x12
B1) Russian twists with KB- 4x12
B2) Lateral Raises- 5x12
B3) Seated DB Rear Delt Fly- 5x12
C1) Lunges- 2x50
Cardio- 10 minutes max calories on bike. Shoot for 200.