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

Accessory Work: 
3 Sets
Dumbbell overhead extensions x 10 Reps
Dumbbell Hammer curls x 10 Reps