Day: December 28, 2021

122921

Clean Complex:

Hang Clean + Hang Clean + Jerk

For Time:

Buy In: 30 Power Cleans

21-15-9

Burpees over the Bar

Power Snatches

Buy Out: 30 Push Jerks
Pick a weight that you can do both the cleans,snatches, and jerks with.

time cap: 18 mins

POWERLIFTING

Week 5 Day 3

Build to a 3 rep Close Grip Bench Press

Barbell Row

10×3@65%

Barbell Floor Press

10×3@65% of Bench

Single Arm DB Row

8×8

Ring Dips

8×8

Wide Grip Pull Ups

8×8

Banded Tricep Extension

8×8