Tuesday, June 9, 2015

3 Position Clean (doubles & jerk 1×1@55%, 1×1@60%, 1×1@65%, 1×1@70%)
3 Position Clean + 1 Jerk @ each position (2 reps from each position – power position, hang, floor)
Ring Dips (4x8 Paused Strict Ring Dips 3sec pause @ top&botto)
Push Press (4X3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS)
Metcon (Time)
7 rounds of:

4 T&G Power Clean & Push Jerks (begin @ 155/105#)
Run 200m
4 Strict Pullups
3 Bar MU

Rest 1:00 after each round.

*Increase load on PC&PJ by 10# each round until you cannot complete 4 reps, then lower weight by 10# and use for the remainder of the workout.

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