Every 2 minutes for 12 minutes
1 three position squat clean + 1 split jerk
Start top down on the cleans pause at knee and put the bar down on the last one. No touch and go and no pressouts.
10 rounds for time of:
3 Clean & Jerks 135/95 lbs
15 Wall Balls 20/14 lbs
Absolute 20 minute time cap
4 x 5-8 Weighted Straight Leg GHD
4 x 5 Bent over Rows @ 80-100% of power clean
Everyone who has been at the gym for more than 3 or 4 months should be using an empty bar minimum and anyone who has been with us for a year or more should have some weight on the bar. Get spotters to help you get the bar on your shoulders if necessary. I’m really serious about the weight on the rows. If that’s too heavy your back and lats need work.