Friday, May 10, 2013

A. Clean and Jerk

ADVANCED:

Every 90 sec, do 2 clean and jerk @ 70-80 % of your MAX x 4 sets

INTERMEDIATE:

Every 90 sec, do 3 clean and jerk - 70-80 % of your MAX x 4 sets

BEGINNER

Every 90 sec, do 5 clean and jerk - add weight with each set x 4 sets

B. ADVANCED:

3 Rounds FOR TIME:

1-2 Straddle arms only rope climb

10 Push Jerk 95/135 lbs

INTERMEDIATE:

3 Rounds For Time:

5 strict ring chin ups

6 push jerk (I would rather you go heavier than do more reps for this one).

BEGINNER

3 rounds for Time

5 ring rows (chair) @ 31x1

10 push jerk