warm up
5mins of rope climb mechanics & practice
2 rounds of:
ghd sit ups x 10
ghd back extensions x 10
cfjax burpees x 10
pvc burgener warm up x 10
pvc hang power clean & jerk x 10
pvc hang squat clean & split jerk x 10
workout
clean & jerk
5-4-3-2-1
post 1RM
utilize base or split jerk
must be a true jerk; no presses
5min rest
2 rounds for time:
rope climbs x 5
ring dips x 15
5mins of rope climb mechanics & practice
2 rounds of:
ghd sit ups x 10
ghd back extensions x 10
cfjax burpees x 10
pvc burgener warm up x 10
pvc hang power clean & jerk x 10
pvc hang squat clean & split jerk x 10
workout
clean & jerk
5-4-3-2-1
post 1RM
utilize base or split jerk
must be a true jerk; no presses
5min rest
2 rounds for time:
rope climbs x 5
ring dips x 15





