Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul.
No dumping. Use same load for each set.
Rest as needed between sets
Learn the GHD Sit-up
3 x 20 GHD Sit-ups
Weighted Hip Extension 4x20
Superset with Front Rack Lunge 4x15m
Log results on Beyond the Whiteboard
Log your Results via your WODIFY account