Thursday 19/5/16

Warm-up 3x
30 jumping jacks
10 swings
10 push ups

Power Clean + Jerk 2x
5 clean deadlift
5 clean high pull
5 muscle clean
5 power clean
5 split jerk

Clean & Jerk Complex 1-2-3-1 (1×1)
e1:30mom 12
1 muscle clean + 2 power clean (high) + 3 power clean (deep) + 1 split jerk
*increase weight as needed
25/30/35/40/45/50/52×3

Metcon (AMRAP – Rounds and Reps)
“CFG masters Q16.3“
amrap 15min
55 double unders
15 chest to bar pull ups
5 hang power cleans 70/45
RX 407 reps

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