130308 Clean & Jerk

Buy in:
3:30 jump rope
5 min
Burgener warm-up

Strength:
15 minutes to establish a 1RM Clean & Jerk.
210# (Power Clean) PR!

Metcon:
3 rounds for total reps of:
1 min ME Front Squats 135#
1 min ME HSPU (3/4 ROM)
1 min ME KBS 24/16kg (50#DB)
1 min ME Pull-ups
*Rest 1 minute after each round.
Total: 142
(R1: 12-6-24-11, R2: 11-5-21-10. R3: 8-6-18-10)

Notes: HSPU should be performed with an ab-mat between 2 45# plates for men, and 2 25# plates for women (hi-temp style).

Cash out:
10min treadmill walk