Friday, August 2, 2013

A. clean and jerk
Beginners: 5 clean grip deadlifts. On the last rep, pause just above the knee and do 5 hang power cleans x 4 sets; rest 90 sec. Go up in weight with each set.

Intermediate: 2 clean grip deadlifts. On the second rep, pause just above the knee and do 2 hang power cleans x 5 sets; rest 90 . Go up in weight with each set.

Advanced and or BCBD competitors: Every 90 sec, do: 2 clean and jerk @ 105/155 lbs and 5 burpees x 7 sets

B.  Double Unders x30
      Rope Climbs x 3
      alternating DB clean and jerk x 20  
      AFAP
      rest 3 minutes
      3 sets

IF you need work on double unders:
AMRAP DOUBLE UNDERS in 2 min, followed immediately by the rest of the workout.

BEginners do 5 rope climbs(Odelia version)