Warm-up ( more like a full workout)
500 Row
15-10-5 Burpees/Knees to Elbows
250 Row
10-5 shoulder rolls/OHS
Skill
Heavy Clean and Jerk =230#
I attained one of my goals , I cleaned and Jerk my body weight today, this was very difficult but was possible with some guidance from coach of Jason Highbarger.
Workout
21-15-9
185 # back squat
pull-ups
ring dips
Followed by a 200 meter run after each run..
My total time was 16:38 .
This was one of my toughest workouts ever but i was able to make it through
