Clean and Jerk Time

Warmup

10 Front Lateral raises, 10 Side raises, 10 bent raises, 10 Push Presses - 3 rounds. Do them all unbroken with 5lb plates, then 10lb dbs, then 15lbs

Strength

Snatching 7x1 @ 80-85% of 1rm

Density Strength

  • Clean and Jerk - 15 Minutes - As many singles at 85% possible. It may be 1 it maybe 12… If your clean and jerk is above 250 make it 82% if you hit 12, next density session add 5 lbs per side

Squat

3-3-3 reps Ascending 

Open Conditioning

  • 15 Ring, 15 Bar Muscleups for time
  • Any version of clean
  • For time: 10 Cleans @ 225/165 ( 175/145); 20 Jerks Double DB 70/50's; 10 Cleans @ 225/165 ( 175/145) 

Flight Simulator

  • 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 UB Dubs masters up to 35 and down.
  • 12 Minute Cap

Cash out

Calve ROLL OUT

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