THURSDAY (16 JUNE 16)

STRENGTH

Establish 3RM Clean & Jerk.  Set of three does not have to be tough and go, but no more than 15 seconds from the time the bar drops until set up for next rep.
-Take about 3 minutes rest between sets.
-Take no more than 30 minutes from set up to pick-up.



WOD
Ascending Ladder.

20MIN AMRAP:

2 x DB Snatch (45/30)...reps are total, split them between hands.
2 x Pull-ups
2 x Cal Row*

Each round increase the reps by 2:  2nd round (4/4/4), 3rd round (6/6/6), etc.

*If you do not have the ability to have a rower near a pull-up bar (Arvin Gym), substitute the Row for burpees over the Dumbbell...i.e. 2 burpees round 1, each time jumping over the DB.

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