06 09 23

P

A. q(3:00) x 5
1 PC + 2 SC + 1 Jerk
*80% of 1RM CJ
*rest 10-15sec between cleans

B. FT [23]
10-9-8-7-6-5-4-3-2-1
DL 225/155 + DB BP 50/35

REST [3]

1-2-3-4-5-6-7-8-9-10
Squat Clean 135/95 + DB BP 50/35

*Only individuals with 15+ pushups should be using DB BP in this workout

F

A. q(3:00) x 5
3 HPC + 1 Jerk
*recovery paced bike with remaining time

B. FT [23]
10-9-8-7-6-5-4-3-2-1
DL + Pushups or Dips

REST [3]

1-2-3-4-5-6-7-8-9-10
KB Taters + Pushups or Dips
*Moderate weight DL (bar or KBs)