25.Aug.2014

A.

3 x 2 jerk complex: 2 push jerk + 1 split jerk = 1 complex

B.

5min AMRAP:

-100m sprint

-4 unbroken hang cleans (60%-65%)

-4 lateral burpees over barbell

rest 2 min

5min AMRAP:

-10 wall balls

-10 box jump overs (24/20)

rest 2 min

5min AMRAP:

-5 toes to bar

-30 double unders

rest 2 min

5min AMRAP:

-100m sprint

-4 unbroken hang cleans

-4 lateral burpees over barbell

 

Notes:

1. For part A;  start at 70% of heavy complex from 8/18 and build per set

2. Use 60% of C&J 1rep from Fri or 65% from Wed.

3. All movements for AMRAPs should be consistent turnover, modify accordingly.

4. 80-90% sustainable effort

wall-ball-shot