Off Duty
For time:
21 one-legged squats with a 65-lb. dumbbell
185-lb. clean and jerks, 15 reps
9 muscle-ups
Rest 15 minutes
Then, for time:
21 parallette handstand push-ups
165-lb. snatches, 15 reps
9 muscle-ups
On Duty
For time:
21 Goblet squats with a 50-lb. dumbbell
135-lb. clean and jerks, 15 reps
9 burpee chest to bar pull-ups
Rest 15 minutes
Then, for time:
21 deficit push-ups
95-lb. snatches, 15 reps
9 chest to bar burpee pull ups
Oly Lift Prog W1D3
Clean and Jerk 5-5-5-5-5
Clean pulls @ 110% 2-2-2-2-2
Back Squat 5-5-5-5-5
