– Heavy Single (10-12 minutes)
* Rest as needed between sets *
10 min AMRAP
1-2-3-4-5. . .
Clean and Jerks (135/95)
1 Rope Climb (or 6 Inverted Ring Rows)
L2: C&J 95/65
L1: C&J 65/45
Drink minimum 1/2 bodyweight in ounces of water everyday.
– improves memory and mood
– improves exercise performance
– improves recovery
– helps with weight loss
-improves muscle growth and protects our joints.
Start out Day 1 with a Max hang
Then accumulate each day
Week 1: 20-30s hang
Week 2: 30-40s hang
Week 3: 20-30s hang & move on bar
Week 4: 30-40s hang & move on bar
Week 5: 40-50s
Last day: Max hang