Strength
Jerk Dip + Jerk
build to a heavy set of 2 (jerk dip + jerk + jerk drip + jerk)
then do 1-2 jerk singles with the same weight
*pause in receiving position of all jerks for :03
Notes
Aim to avoid missing any reps.
Conditioning
3 rounds for time
15-20 calories
10 burpees
5 clean and jerks
rest 1:00
11 minute cap
Notes
Today’s workout is 3 rounds of calories, burpees, and clean and jerks. You will rest 1 minute after each round. Your score is the time it takes to complete 3 rounds, or the amount of work you completed if you don’t finish in less than 11 minutes.
The calories should take no more than 1 minute per round. Reduce the amount of necessary.
The burpees should take no more than :40 per round. Reduce the amount if necssary.
The clean and jerk can be done at a moderate to heavy weight that allows you to complete 1 rep every 6-8 seconds. If you are going touch and go it is probably too light.