Tuesday, April 9, 2013

A.
 ADVANCED:
2 Hang Cleans (full, not power) plus 1 split jerk or power jerk; Rest EXACTLY 90 sec x 7 sets
Go heavy for this one.

INTERMEDIATE:
3 hang cleans plus 2 jerks; rest exactly 90 sec x 7 sets
You may change the weight on the bar only once.  

BEGINNERS:
5 clean and jerks x 7 sets; rest 2 min.  Go up in weight with each set. 



B. 3 Rounds for Time
DB clean and jerk alternating arms x 20  45/25 lbs
12 burpees
12 barbell jumping squats 35/45 lbs (beginners do barbell squats)