Friday, Nov 1st, 2024
Weightlifting
Every 3:00 x 3 Sets
2 Hang Squat Cleans + 1 Split Jerk
Rest 10-20 seconds
2 Hang Squat Cleans + 1 Split Jerk
“Shang Tsung”
15:00 AMRAP
3 Power Clean and Push Jerk
5 Front Squats
7/5 Ring Dips
9 Toe to Bar
Barbell: 185/125lb, 84/57kg
Suggested % of clean and Jerk 70%
Optional Accessories :
For Quality:
5 Sets
4 Tempo Strict Pull-Ups 20X3
5/5 Lateral Lunge, Heavy Load
4-6 Pike Ring Handstand Push Ups
