January 30, 2019

January 30, 2019

5 minute clock:

12 pass thrus

8 empty barbell clean + jerk

4 burpees 


Clean and Jerk - 5 min wu + 12 min clock to build to heavy 4 tng

notes :
- ideally squat cleans. can go power if needed.


12 sets (6 of each)
every 2 minutes perform :
a) bench press x  @ 70-80% of 1rm
b) tough weighted pullup x 4

notes :
- level 2 - strict pullups
- level 3 - banded pullups 

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