Clean and Jerk Complex
7 Sets
1 Clean Deadlift
1 Low Hang Clean
1 Jerk
1 Set every 2min
Scoring: Load
Metcon (15 min cap) Buy in 75 Pushups 3rds 15 Deadlifts 15 Hang power cleans 15 Push jerks (115/75) Scaling for push ups(50 Reps) Barbell 95/65 Dumbbell : 40/25
METCON: 4 Sets 20/16 Calorie Echo Bike 20 Goblet Squats (53/35) 20 Box Step Ups (20) -rest 1 minute b/t sets- Time Cap each set: 4...
Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf...
Warm-up: (10 min) 2 min maching 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Goodmornings 10 Airsquats 10 V-ups 10 Jeffersons...
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