“nuts & bolts”  Week 9 Day 2

warm up : 3 x 3 : muscle clean + front squat (hold grip) push press (light)

5 sets : e2mom

  • 1 clean liftoff (pause above knee) + 1 clean & jerk
    • sets 1 – 2 @ 75-80%
    • sets 3 – 4 @ 80-85%
    • set 5   @ 85+%

3 sets

    • 1 clean & jerk @ 85%

*finish heavier than last week*

for time (16-min)

  • 50 – 40 – 30 – 20 – 10 : double unders
  • 25 – 20 – 15 – 10 – 5 : hang power clean (95/65)
  • 10 – 8 – 6 – 4 – 2 : strict pull ups