Clean & Jerk

Monday, December 26, 2016

Aspire Fitness

8:45 AM

Jump Rope - 10 minutes

singles, doubles, drills

Clean & Jerk

Warm Up with Romanian Deadlift, shoulder mobility, air squats

3x65#
3x95#
2 failed attempts at 115#

then

Front Squat

3x115#
3x115#
3x135#

Handstand

3x kick-ups
3x wall-walks
3x6 reps knees on box (HSPU progression)
3x2 reps feet on box (HSPU progression)

Pull-ups

4-3-3-2-2

1-1 + 10#

1 + 25#

finish with kip swings

1:15 total workout