a) duck walk - forward and back
b) crab walk - down and back
c) burpee broad jump - down and back
pvc front rack stretch - 2 minutes
hang clean - 2.2.2 x 5 sets. all at 75% of 1rm.
10 sec rest between sets
90 sec rest after 6th rep.
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
Bar cannot touch ground until all reps are completed (after the 6th jerk). If bar touches ground must start back at deadlifts. Partners must exchange bar to one another.
15 min Time Cap
Posted on Tue, October 20, 2015
by Brad Weems