Tuesday October 1, 2013

Olympic Lift Focus:
15 minutes to establish a 2RM Pause (3 counts @ bottom of knee) Clean & Jerk. Each rep should start from the floor.
If you don't know your 1RM Clean & Jerk, 15 minutes to establish your 1RM.

In 12 minutes complete:

100 Double-Unders

AMRAP of…

7 Front Squats 95/65

25 Burpees

Notes: The 100 Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 Double-Unders in the 12 minutes your score is ZERO.