The Clean & Jerk. (Source:


A. Every 2 minutes for 20 minutes:
1 Arm Dumbbell Chest Press, 3 per arm
4 Decline Push-ups
*Increase load. Compare to 07/05/16. Post loads.

B. Complete as many rounds as possible in 10 minutes of:
8 Dumbbell Flyes
12 Dumbbell Pull-overs
30 Doubleunders (advanced = unbroken, scaled = backward jumprope)
*Load to be determined (LTBD) & load stays the same. Post rounds/reps.

C. Mobility 101 @ 10AM:
Points of Interest: The Hips and Lower back

D. Strength 101 @ 6PM:
1) Clean and Jerk technique review and warm-up
2) Clean and Jerk practice, working up to a 1 rep max for remainder of hour.
*Post load.

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