Wednesday 6/30

Warm Up

3 rounds

20 DU’s

5 each: pull ups, ring push ups, GHD sit ups, BE’s


Clean and Jerk


For the sets of five you should use no more than 50% of your previous one rep max.

For the sets of 3 work up to 75% of the one rep max.

Then 3 shots at a 1 rep max!