10:00 on a continuous running clock
Rounds Not For Time
5x Scorpion stretch each way
5x Reach throughs each way
5x Russian twists each way 15/10kg
5x Dead Bug each way
5x Bird Dogs each way
5x 1/2 Turkish Get Up each way 20/16kg
then 5:00 warm up with unloaded bar
*weights are indicative of this ought to be heavier than usual – it's only a half get up
A. Clean Pull
Clean Pull
Intervals of 1:30
weight at 120% of your Clean 1RM
6 sets x 3 repsScoring: Not Scored
*it's heavy – keep best form – reset reps
B. Clean & Jerk
Clean & Jerk
Intervals of 2:00
weight at 70% of Clean 1RM
6sets x 3 Cleans +1 Jerk (Power or Split)Scoring: Not Scored
C. Split Jerk 6 x 3
Split Jerk
– 6 sets of 3 reps @ 70%
Rest 0 minutes between sets
*70% of Clean & Jerk 1RM
Intervals at 2:00
