The One and ONLY Island Box!
Fitness
A. Clean n Jerk 4reps x 5 sets @ 75/55 and UP.
Focus on technique and go upĀ
B. 15 EMOM
1 Clean and Jerk (use final 4 rep #)
10 Double Unders/30 Singles
*Go up in weight 10/5# if you want*
Competition
A. Clean Pull+Squat Clean+Jerk Cluster 1.1.1 @ 50% 1RM CnJ x 4sets, 2:00 rest
B. EMOM
EVEN- 1 Squat Clean and Jerk
ODD- 25 Double Unders
Start at 50% 1RM and go up 20/10#