Clean and Jerks
Weight increases on each set of CJ:
Mens weight: 145-165-185-205-225
Womens wt: 115-125-135-145-155
-Rope modifications=start in laying position and use the rope to pull you to standing-3:1 ratio. Farther back makes it easier.
-hang clean and jerks/ DB clean and jerks/DB hang clean and jerks