May 13, 2014 admin


1. 15mins:  Heavy Single Clean & Jerk

2. For Time (6min Cap):

30 Clean & Jerks @ 55%

Notes:  Think of this as Ground to Overhead…Power Clean + Push Press/Jerk will be your most efficient option.

Competitor’s Program

1. 20mins:  1RM Clean & Jerk

2. For Time (6min cap):  50 HSPU

3. :90/:90 x 5 @ 80-90%: Airdyne – miles

Notes:  Use AD6 model…try to maintain the same distance each time.



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