With a continuously running clock do one Power clean and Jerk at 135 / 95 lbs the first minute, two Power clean and Jerks the second minute, three Power clean and Jerks the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Black = 155 / 105 lbs
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Complete three rounds for time of:
800 Meter run
50 Squats
50 Sit-ups
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Rest Day
Gym closed.
Complete as many rounds as possible in 20 min of:
10 Burpee pull-ups
200 Meter sprint
20 Meters walking lunges
The bar should be about 1 foot above max reach for the Burpee pull-ups.
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Row 5k
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30-20-10 reps and rounds for time of:
Deadlifts at 185 / 115 lbs
Push-ups
Squats
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Hang power clean 1-1-1-1-1-1-1 reps.
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30 Muscle-ups for time
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Complete two rounds for time of:
800 Meter run
40 Wall-balls at 20 / 14 lbs
30 GHD sit-ups
20 Kettlebell swing at 70 / 55 lbs
Post times to comments.
