Power Clean + Front Squat + Jerk




Sets start every 3 min


%s Based off 10 Jan 1RM

Video courtesy of Will Flemming.  Our third time hitting our C&J complex for this cycle.  The weights stay the same as last time, but reps increase, so the time for each set increases. Maintain good form throughout.



Chest2Bar Pull Ups

Ski Erg (Cals)

Box Jumps (24/20)

Use the box jumps as a recovery period for your arms and shoulders.  Try to shake the arms out during the jumps.


Scaling Options:

C2B -> Chin Above Pull Ups ->Buddha Pull Ups


Box height -> 20/16 -> As needed


Cool Down:

Roll out lats – 20 passes per side


Back roll to V-sit x 10 (slow and controlled)

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