C&J-death by Double Denzels 2.5lb

Warm up with some "dynamic stretching". Also incorporate mobility movements with barbell or stick of some sort. Another great shoulder mobility and strengthening tool to use pre-post and on rehab days is the "Cross-over symmetry".

We named this doozy by the effects it had on our bodies.Enjoy, I didn't ! 

Single Rep rounds for AMRAP (as many rounds as possible) up and until you cannot perform the movement no longer (till failure).

Partner workout. You go, they go, then move up weight. Up by 2.5lb per side (5lb total) each rd. 

Clean & Jerk: 

* Start with bar (45lb). 

* Then add 2.5 per side = 50lb. 

* Next round-55-60-65- so on till failure. 

* Switching each single Rep Round. 

* also did it with Denzel protocol. Hold at bottom for 6 seconds and hold at top of split jerk 6 sec for each Rep, each Round. 

That's what made it hurt. We got 30 rounds in under 75 minutes. 😫

  #scffit #usaw #firefighterfitness @erhfrog