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Warm-up Drills
I. Row 2:00
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Clean & Jerk 1RM
Clean & Jerk 1-1-1-1-1RM

Warm-up as necessary before working up to a single rep Clean & Jerk PR/1RM. Rest a minimum of 1:00 between attempts. The Clean is received in the full squat position.

Post loads to comments.

For time
100 x Double-unders
5 Rounds
7 x KB Swings (32/24kg)
12 x Ring Dips
50 x Knees-2-Elbows

Post times and # of sets to comments.

Skill Development
Address front rack mobility issues.

Samy Daghir

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