Clean and Jerk Complex
Complex = 1-Power Clean + 1-Hang Clean + 1-Clean + 1- Split Jerk
Bring a friend Friday!
In teams of 2, complete the following with only one athlete working at a time:
200m Sprint (both run)
5 Rounds for time of:
20 Kettle Bell Swings 70/53lbs
50 Double Unders
Complex = 1- Power Snatch + 1 - Hang Snatch 1- Snatch
6 Rounds, each for time:
Rest exactly the same as your run between rounds.
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
6 Rounds for time of:
7 Chest to Bar
14 Front Squats 45/35
50 reps for time of: