Monday, 11/19/2018

A. Complex of 1 Power Clean and Power Jerk + 1 Squat Clean and Split Jerk
(Drop the bar and reset after the jerks)
(Calculate 90% of your 1 RM Clean and Jerk)
This will be the number you use for percentage progressions
65% x 5 (of the 90% of your 1 RM C/J)
75% x 5
85% x 5
B. 21-15-9 of:
Left-arm kettlebell snatches (16/24)
Right-arm kettlebell snatches
Pull-ups
Ninja:
21-15-9 of:
Kettlebell swings
Jumping pull-ups
Bonus:
Four sets of:
Hang Snatch x 2 reps @ 80-85%

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