Workout of the Day:
A. Bench Press 5×3@80%
B. For time:
1000m Row
25 Push Press 75/55
50 ABMAT Sit Ups
25 Push Press 75/55
1000m Row
Competition:
A. Every 2:30 for 6 Sets
Clean and Jerk x 2 Reps @70%
(**base %s of your 1RM Jerk)
+
Alternate C+J Sets with Sets of 1 and 2 Box Jump Reps
1- Really High Box Jump
2- Moderate Height Box Jump
Perform the box jumps immediately after the C&J.
C. 12-9-6-3
Front Squat 250/155
Muscle Up (Bar Muscle up to modify)