1. clean & jerk - 4x2
2. front squat - 5x3
3. snatch deadlift - 3x3 @ 120% of snatch
4a. muscle up - 3 x submax
4b. dips - 3 x submax
4c. pull ups - 3 x submax
- perform as one giant set
5. 2 kb clean & jerk - 10x6 EMOTM (every minute on the minute)
2. front squat - 5x3
3. snatch deadlift - 3x3 @ 120% of snatch
4a. muscle up - 3 x submax
4b. dips - 3 x submax
4c. pull ups - 3 x submax
- perform as one giant set
5. 2 kb clean & jerk - 10x6 EMOTM (every minute on the minute)
After this workout, do not get in your car right away, or this could happen to you, like it happened to me... I was on fire for my first session of 2012, my ride couldn't handle the heat!
1. The first clip is 1 of 4 double clean & jerks @ 275
2. Clip 2 is my last set of front squats, I did 4 sets of 3 reps @ 315 and decided to go for the gusto on my last set, I got 315x8.
3. Clip 3 is snatch deadlifts 3x3 @ 315
4. Clip 4 is muscle ups + dips + pullups, camera messed up so I only have my muscle ups. I did 3 sets of 4 mu + 5 dips + 5 pullups
5. Clip 5 is a set of 2 KB clean 7 jerks. My form needs work, lots of it. 10 sets of 6 reps emotm beat me up @ 24 kg each.
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