Week 3(of 12) Day 16

A. Build
6 Sets
Hang Power Clean(Above the knee) + Hang Power Clean(Below the Knee) + Power Clean + Jerk – 1+1+1+1; Start at 55% and go up in weight each round

B. Strict Press
Heavy 5
+
15% less x Max Reps

C. Extra
C1. Bent Row – 8-8-8-8
C2. Choose One:
Tempo Ring Dips – 6-8 x 5
Ring Dips – 6-8 x 5
Stationary dips – 3-5 x 5
Banded Dips – 5 x 5
Bench Dips – 8-10 x 5