Monday
Supplemental Power/Gymnastics Strength 6 x 1 Clean and Jerk @80 to 90% of 1 Rep Max 3 x 3 Bar Muscle Up 4 x 4 Ring Muscle Ups
Power/Gymnastics Strength
Superset
10 x 2 Split Jerk
10 x 1 Rope Climb
Workout of The Day
5 Rounds
10 Clean and Jerk 135/95 115/85 95/65
30 Double Unders
Supplemental Endurance Intervals Cover max distance during each interval Row 3 minutes Rest 2 minutes Row 3 minutes Rest 3 minute Row 3 minutes Rest 1 minute Row 3 minutee Rest 3 minute Row 3 minutes Rest 1 minute
