A. Clean and jerk – work up to a heavy single.
B. Behind-the-neck split press – 3×5. We did this in warm-up last week, but today we will try it with weight. Focus on stability in the split position.
C. 3 rounds, not for time:
Sloooow pull-ups – One rep, taking 15 seconds on the way up, and 15 seconds on the negative.
8 DB split lunges per leg, with a 3-5 second negative.
A. Up to 115#, not very heavy for me.
B. 55, 65, 65#.
C. Used green plus thicker red band for pull-ups and 20, 25, 25 per hand for the split lunges.