20 Empty Barbell Thrusters
10 Empty Barbell Split Jerks
A. Clean + FS + Jerk
1 x 75%
1 x 80%
2 x 85%
2 x 90%
- If you miss a set, repeat the lift before moving to the next weight.
- The "2 x 85" signifies that you should perform two separate sets of one complex at 85%, NOT two reps.
- Rest 60-120s between sets.
- Percentages based on C&J 1rm.
Unbroken C2B Pullups
- This is for movement quality first, and time second.
100 Double Unders
10 Hang Power Clean and Jerk 115/90#
Trust - Teamwork - Sacrifice - Discipline