ATHLETE

A. Clean and Jerk Warm-up

B. “Hot Death”
1,000 Meter Run
3 Rounds:
10 Clean and Jerks (135/95)(115/80)(95/65)
10 Chest to Bar Pull-Ups
10 Burpees
1,000 Meter Row

COMPETITOR

A. EMOMx10: 1 Clean and Jerk
This is part of a progression for building your Clean and Jerk. Every Saturday for for the next 4-6 weeks you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

B. 3×3 Front Squats, across

C. 50 Strict C2B Pull ups for time.
This is part of a progression for building your bodyweight pulling capacity. Every Saturday for for the next 4-6 weeks you will do an part of a progression that will improve your Muscle ups (ring and bar) and C2B Pull ups.

D. “Hot Death”
1,000 Meter Run
3 Rounds:
10 Clean and Jerks (135/95)
10 Chest to Bar Pull-Ups
10 Burpees
1,000 Meter Row