Workout of the Day
Power Clean + Hang Power Clean + Jerk
In no more than 8 total sets, work up to a technically sound heavy single on the complex.
3 Sets of:
2:00′ Air Bike
8-12 Seated DB Shoulder Press
8-12e Single Arm Bench Supported DB Rows
2 Sets of:
50 Orange Band Pull Aparts
15 Orange Band Pass Throughs
Work through the first triplet at increasing intensity per round. The 2nd couplet it about control through the full ranges of motion.
Throwback to Murph and Courtney doing 100 weighted kipping pull-ups.