“At some point when you want to get better you have to focus on your ability to cycle the barbell”
A. 6×3 OHS
B. For Time: 15-12-9-6-3
Unbroken Clean and Jerks @ 135/95
T2B
Performance @ 115/75 | T2B
Fitness @ 95/65 | Knee’s To Elbows
Fitness Light @ 75/55 | Knee’s To Check
*If you fail, reset your grip at the bottom or break up them, rest and redo the entire set from the beginning.
Bonus:
A. 4 Rounds: 10 Sumo Deadlift | 12 Strict HSPU
B. Muscle Up Progression
1. Ring Warm Up Routine. If you don’t know it restart the entire progression from week 1.
2. 3 x False Grip Pull ups Hangs (30 seconds at the bottom
3. 5×2 Baby muscle ups at slow speed and work on your technique
4. 8 x 1 Full Muscle Up