Fitness
A.
Four sets of:
Romanian Deadlift x 6-8 reps
Single Arm Dumbbell Press x 8-10 reps each arm
Hollow Body Hold x 45-60 seconds
Rest as needed between movements, no more than 30 seconds.
B.
Complete as many reps as possible in 5 minutes of:
Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)
Performance
A.
Every 3 minutes, for 30 minutes (10 sets):
Clean & Jerk
Use the ten sets to build to today’s 1-RM Clean & Jerk.
B.
“Grace”
30 Clean & Jerks (135/95 lbs)
This is performed as a ground to overhead anyhow, it does not need to be a proper clean and jerk.