Power Clean and Jerk +

Pisarenko

Warm-up:

Run around the block

Dynamic stretches

then

3 rounds of:

a. 3 position power clean each followed by a split jerk

b. L-hang pull to inverted hang , 3 reps

c. planche push-ups, 5 reps

I. Power Clean & Split Jerk 3 x 6 sets

95 - 115 - 135 x 4 sets


touch and go at the floor, reset at the hip, alternate legs on the split jerks



II. 3 Round for time of:

5 muscle-ups
#115 Overhead Squat, 10 reps
20 V-ups

16:10



The overhead squats felt heavy. had to partition dem.