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Double Barrel Fitness – PowerHour

Warm-up

Clean & Jerk Warm Up:

2 x 3 reps with an empty barbell:

Strict Press

Push Press

Power Jerk

Over Head Squat

Then,

3 x 5 reps of each:

Clean High Pull from Power Position

Power Clean from Hang Position

Full Clean from mid-shin.

Warm-up

Deadlift Warmup:

2 Rounds:

10 Boot-Strappers

4 Inch Worm

Then, 3 x 10 reps with an empty barbell:

Good Morning

Romanian Deadlifts

Clean and Jerk (Ladder)

Ascending Ladder, every minute:

95/65

115/75

135/95

155/105

175/115

195/125

205/135

215/145

225/155

With the Remaining 4 Minutes: 1RM Clean & Jerk

Deadlift (Ladder)

Ascending Ladder, every minute:

95/65

115/75

135/95

155/105

175/115

195/125

205/135

215/145

225/155

With the Remaining 4 Minutes: 1RM Deadlift