4.30.2015

 In Workout of the Day

Warm Up

Dynamic Drills

Then

  • Burpee Broad Jump x 1 length
  • Bear Crawl x 1 length
  • Thruster x 10 (45/35)

Clean & Jerk Instruction

Workout of the Day

A.

Clean & Jerk x 2 – In 12 minutes, build to a “heavy” double.  Let your speed and mechanics dictate what is “heavy” for you.

B.  For time:

  • Barbell Complex x 4 reps (115/75)
  • Burpee over the Bar x 10
  • Barbell Complex x 3 reps
  • Burpee over the Bar x 10
  • Barbell Complex x 2 reps
  • Burpee over the Bar x 10
  • Barbell Comples x 1 rep
  • Burpee over the Bar x 10 reps

Today’s barbell complex is: 3 Deadlift + 5 Hang Power Clean + 7 STO.

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