Saturday, 2/9

Weightlifting Complex

On the 2:00 x 5 Sets:
7 Deadlifts
5 Hang Power Cleans
3 Jerks

All repetitions are completed as a single set (all deadlifts to be completed as "touch and go").

Percentages based off 1RM Clean and Jerk:
Set #1 - 65%
Set #2 - 70%
Sets #3, 4, 5 - Build to a heavy complex.

"Mumbo Jumbo" (Team Version)

In Teams of 3, with a 30:00 Time Cap:

3 Rounds: 
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)

Into... 150/100 Calorie Assault Bike Or Row

2 Rounds: 
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)

Into... 150/100 Calorie Assault Bike Or Row

1 Round: 
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)

Freddy HansenComment