Strength
Clean
Spend 15 minutes building to a heavy single.
Notes
Take your time building in weight and try to avoid missing reps if possible. If you finish before the 15 minute mark, perform drop sets at 80-85% of your heavy weight for the day
Conditioning
5 rounds for time
12 chest to bar pull ups
8 c&j
*15 min cap*
Notes
The workout today is 5 rounds of chest to bar pull ups and clean and jerks. Your time will be how long it takes you to complete the 5 rounds or the rounds and reps completed at the 15 minute time cap.
The chest to bar pull ups should be done in no more than 3 sets each round. You may substitute regular pull ups, banded pull ups, or jumping pull ups.
The clean and jerk weight should be light-moderate so that you do quick singles or small touch and go sets.