Advanced RX Class:
Clean & Jerk 1RM
Clean & Jerk 1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Work up to a heavy single. Use mats.
Pt. 1: FT: Strict Muscle-ups, Double Unders
For time:
5 Strict Muscle-ups
50 Double Unders
4 Strict Muscle-ups
40 Double Unders
3 Strict Muscle-ups
30 Double Unders
2 Strict Muscle-ups
20 Double Unders
1 Strict Muscle-up
10 Double Unders
Rest 5 min. then Pt. 2
Pt. 2: FT: Clean & Jerks and AbMat Sit-ups
For time:
5 Clean & Jerks, pick load
50 AbMat Sit-ups
4 Clean & Jerks, pick load
40 AbMat Sit-ups
3 Clean & Jerks, pick load
30 AbMat Sit-ups
2 Clean & Jerks, pick load
20 AbMat Sit-ups
1 Clean & Jerk, pick load
10 AbMat Sit-ups