.
.
Hang Clean & Split Jerk
.
Establish a heavy single
.
Hi Def
.
3 Rounds
200m
15 Hang C&J 115/75
10 T2B
5 Bar Muscle ups
.
L2 95/65, Knee ups, C2B
L3 75/35, Abmat Sit ups x3, Pull up Progressions
T1 Same
T2/T3 Moderate Wt, Strict Knee ups (no kip), PU Progressions
.
