Tuesday 12/01

Cash in: 3x200m with 60 sec rest

Cash out:  Box jumps: 25 reps AHAP! Jump up and step down

Basic & Performance

3 POS CLEANS: (60%x1+1+1, 65%x1+1+1, 70%x1+1+) x 2 waves

RACK JERK BEHIND NECK+JERK: TAKE BAR OFF RACK FROM THE BEHIND NECK POSITION PERFORM 1 JERK….LOWER THE BAR TO THE FRONT POSITION AND DO 2ND JERK: 1+1 X 5 SETS. You select the weight to be used. Proper footwork and drive thru and under the bar is critical here.

Clean pulls: : work up to 90%x3, 95%x3, 100%x3 these are of your best clean. Focus on position as well as getting speed thru the middle. Make the bar “sing to you!”

THEN:

In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:

• 8 Deadlifts (225/155 lbs)
• 8 Burpee Box Jump-Overs (24″/20″)