MOB: Full body
WU: 5 power cleans. 5 Push Jerk. 5 T2B.
R: The day’s movements.
S: Push Jerk. 20 mins to a 2RM
C: 4 rounds for reps of:
:30 power cleans @ 90% of your 1RM
:60 T2B
:60 rest
Record total volume of power cleans (weight x reps) and total T2B
LII: Sub of choice.
LI: Hang power clean. Sub of choice.
PWMOB: Lax ball in C/S/B/Forearms. U/D dog x3. Hamstrings.
Chisel:
S: 5 rounds of: Max DB or KB push press in :30 + 10 super mans + :30 of hollow rocks. Rest 3:00.
C: 4 rounds for reps of:
:30 of RKB swings (heavy)
:60 T2B
:60 rest
Advanced: None
Endurance: None
M2B:
S: Push Press. 5×5.
C: 4 rounds for reps of:
:30 of RKB swings
:30 of hanging knee raises
:30 of plank hold
:60 rest