Strength:
Behind the neck Push Press 6 x 4 (85%)
Every 3 Min x 10 (30 Min)
Clean and Jerk Sets
1-2 = 3 Reps 60-65%
3-4= 2 Reps 70-75%
5-6= 1 Rep 80%
7-8= 1 Rep 85%
9-10= 1 Rep 90%
Workout:
3 Rounds each for Time:
21 Dumbbell Thrusters 50/35#
15 Dball to shoulder 100/75#
9 Bar Muscle Up
Accessory Work:
3 Sets
Dumbbell overhead extensions x 10 Reps
Dumbbell Hammer curls x 10 Reps