Advanced RX Class:
Power Clean & Jerk 1-1-1
Power Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: 10 RFT: Clean & Jerks, Pull-ups, Push-ups and Squats
10 rounds for time of:
1 Clean & Jerk (Choose load)
5 Pull-ups
10 Push-ups
15 Squats
Post total time and load.
Rest 5 min. then complete pt. 2
Pt. 2: AMRAP 4 mins: Burpee Over Dumbbells, Dumbbell Box Step-ups and Sit-ups
Complete as many rounds as possible in 4 mins of:
3 Burpee Over Dumbbells
6 Dumbbell Box Step-ups, pick load (24″/20″)
9 AbMat Sit-ups
* Begin after 5 min. rest from pt. 1