Wednesday

A.

8 sets:

split jerk

Sets 1-2 = 2 reps @ 65-70% of 1RM
Sets 3-4 = 2 reps @ 70-75%
Sets 5-6 = 1 rep @ 75-80%
Sets 7-8 = 1 rep @ 80-85%

B.

12 min amrap:

2 rounds:

  12 CTB pull-ups

  8 hang power cleans (135/95, Rx+ 155/105)

  8 push jerks

Then, 2 rounds:

  12 bar muscle-ups

  8 push ups (Rx+ add deficit ie. hands on plates – inc range of motion)

  8 push jerks

Etc., alternating between CTB pull-ups and BMUs every 2 rounds