are you finding that this is helping in getting you a little bit better at C and J?  how about the gymnastics side – Are your pull ups getting stronger?

Clean and Jerk
EMOMx8: 1 SQUAT Clean and Jerk
This is part of a progression for building your Clean and Jerk.

Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

Gymnastics Pulling
15 Bar Muscle ups or C2B Pull ups and Dips 15 of each. break up as you wish

Wod:
12 minute amrap

Lunge: 40’

KB 1 arm snatch 24/16 – 5 per arm.

Push Up: 10

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