Monday 11.14.16

A.  

Every two minutes, for 12 minutes:

2 Front Squats + Split Jerk

 

*Sets 1-2 – 70-75% of 1-RM Clean & Jerk

*Sets 3-4 – 80-85%

*Sets 5-6 – 90%

 

B.  

Against a two-minute running clock, complete as many reps as possible of:

3 Hang Cleans 135/95 lbs

6 Shoulder to Overhead

9 Front Squats

Burpees x Max Reps

 

Rest 2 minutes between sets, and complete a total of five sets. 

Andrew Malek-Zadeh