All posts by CFGG

Tuesday

A.

build to a heavy: 

1 power clean + 1 push jerk + 1 front squat + 1 split jerk

B.

4 min amrap:

200m run buy-in

20 Power Cleans (135/95)

15 Box Jumps

rest 3 mins

4 min amrap:

200m run buy-in

20 Power Cleans (115/75)

15 Box Jumps

rest 3 mins

4 min amrap:

200m run buy-in

20 Power Cleans (95/65)

15 Box Jumps

Friday

A.

split jerk skills and drills

B.

build to a heavy in 6 sets: 

push jerk + split jerk

C.

For time: 

12-8-4-8-12

hang power clean & jerk (115/75, Rx+ 135/95)

HSPUs (Rx+ deficit with hands on 45/25# plates)