8/1/2025

THE RANCH

Clean and Jerk

50% - 60% of 1 Rep Max

Every 2:00 (16:00)
15/12 Calorie Bike Erg (Or 12/10 Calorie Air Bike)
6 Hang Power Cleans + 4 Push Jerks (50-60%)

SHOCK METHOD (PRESS)

“Shock Method”
3 sets:
6 Bench Press (Heavy)
12 Push-ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 between sets-

Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets.