16 Dec 16
A. Jerk Balance 40% 3x3
B. Split Jerk 3, 3, 3, 2, 2, 2 build rest 2-3 min
C1. Arnold Press 3x10 @30x1
rest 60 sec
C2. Dumbbell Bent Row 3x10 @30X1 rest 6o sec
C3. Dumbbell Shoulder Raise 3x10 @30X1
rest 60 sec
D. 5-4-3-2-1 Clean & Jerk 185/125
15-14-13-12-11
Cal Row
5-4-3-2-1 Burpee Bar Muscle-up
E. 15 Min Z1