Wednesday, October 3, 2012

121003 3-Pos Clean & Jerk

Buy in:
3 min jump rope
5 min DROMs

Strength:
15 minutes to establish a 1RM 3 Position Clean (ground, hang, hi-hang) & Jerk.
175#
Started w/ push jerk and ended w/ split

Metcon:
Run 400m
21 C2B Pullups
12 KB Thrusters 24/16kg (40# DB)
Run 400m
15 C2B Pullups
9 KB Thrusters 24/16kg (40# DB)
Run 400m
9 C2B Pullups
6 KB Thrusters (40# DB)
For time.
Notes: KB Thrusters should be performed with 2 KBs.
Time: 16:59

Cash out:
5 min stationary bike

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