Dumbbell Clean & Jerk – Grayman Training

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5 rounds for time of:
21 GHD Sit-ups
15 Pull-ups
9 Dumbbell Clean & Jerks, 50/35 lbs

Complete as many rounds as possible in 20 mins of:

3 Dumbbell Clean & Jerks, 50/35 lbs

5 Pull-ups

7 Push-ups

9 Air Squats

If dumbbells are not available use a barbell, 115/75 lbs.

Workout of the Day

3 intervals, each interval for time, of:

30 Wall Balls, 20/14 lbs

15 Dumbbell Clean & Jerks, 50/35 lbs

Rest 3 mins between each interval.

Use dumbbells or do 12 reps with a barbell, 135/95 lbs.

3 rounds for time of:

50 Double Unders

15 Dumbbell Clean & Jerks, 50/35 lbs

If no dumbbells are available use a barbell, 95/65 lbs.