2-Day

Warm-Up/Mobilize

400m Run (nasal breathing only)

60s x Banded Perfect Stretch (ea side)

60s x Banded Lat Stretch (ea side)

400m Run (nasal breathing)

5 x Over-Under (ea way)

5 x Scap Pull Ups

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BB WU

5 x Clean Pulls

5 x Muscle Cleans

5 x Front Squats

5 x Hang Clean + Pwr Jerk

5 x Hang Clean + Split Jerk

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C + J

Every 2m x 6 (12m):

1 x Clean & Jerk

(70-75-80-85-90-90+)

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INTERVALS

3 Sets for Time:

25 Cal Row

3 Wall Walks

4 Bar Muscle Ups

1 Wall Walk

~ 3m Rest b/t sets ~ 

Pyan ~ C&J = 135-145-155-165-175-185...BIG improvment in Jerk Tech in last two sets!!!

Smalls ~ C&J = 125-135-145-150-155-165-175 big PR...went extra!

tb ~ 155-175-190-205-215-225 / 15:26 Total Time (w/ 3m Rest b/t)

3:19 (1:12.9 25s/m - dmp=4)

2:59 (1:06.3 / 26s/m - dmp=3)

3:08 (57.2 30s/m - dmp=5)