25/10/14

Board 1 1. Clean Complex 15min Clean Deadlift pausing at the knees + Hang Clean + Squat Clean – work up to a heavy single 2. Jerk 15 min Push Jerk  + Split Jerk from front rack – work up…

1. Clean Complex 15min

Clean Deadlift pausing at the knees + Hang Clean + Squat Clean – work up to a heavy single

2. Jerk 15 min

Push Jerk  + Split Jerk from front rack – work up to a heavy single

3. Back Squat 15min

8×4,  across

4. 3x 1min ME on Airdyne

1. Clean Complex 15min

Clean Deadlift pausing at the knees + Hang Squat Clean + Squat Clean – work up to a heavy single

2. Jerk Complex 15 min

Push Jerk from behind the neck + Split Jerk from front rack – work up to a heavy single (also see Foot Work for the Split )

3. Back Squat 15min

10×3, across

4. 2 RFT:

400m Run or 500m Row

30 Box Jumps, 24/20

20 Push ups