Friday October 24th

Friday

A. Every 1:15 x 6 sets

2 Below the Knee Hang Power Clean + 1 Power jerk

Notes: Build over the 6 sets to a moderate weight you can move without any misses. When you lower the bar focus on pushing your hips back until you get to your knees, then you can drop your hips to get the bar below your knees. Keep contact with your legs the entire way down and the entire way back up. Complete 2 below the knee hang power clean + 1 Power Jerk, then rest.

B. For Time:

15/12 Cal Row

9 Toe to Bar

10 Clean and jerk (135,95)

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15/12 Cal Row

9 Toe to Bar

8 Clean and jerks

15/12 Cal Row

9 Toe to Bar

6- Clean and jerks

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15/12 Cal Row

9 Toe to Bar

4- Clean and jerks

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15/12 Cal Row

9 Toe to Bar

2 Clean and jerks