Every 90 seconds for 12 minutes:
1 Power Clean + 2 Hang Cleans (power or squat)
-Every 90 seconds for 12 minutes KB Complex (light KB)
-Single arm russian swing + KB snatch + Windmill (1 complex per side x 2)
5 Rounds for Time:
10 Unbroken Clean & Jerks
20/15 Cals on rower
Rest 2 minutes
**Clean & Jerks must be unbroken. If you break them up, you MUST take weight off for the next round**
*22 min time cap
Fitness: 95/65 (Hang Clean & Jerks)
Sub DBs for barbell clean & jerks
Coach’s Tip: Let’s work on barbell cycling. For a beginner or anyone who has trouble getting back to the ground in a safe position please go from the hang. Clean & Jerks need to be unbroken today so people should choose their weight accordingly.
The early jumping crew getting ready to conquer the doubles on Sunday!