Tuesday 10.24.2017

Strength

Every 90 Seconds for 8 sets Power Clean and Jerk (start at 50% of 1RM and add weight each set)

Conditioning

“CF.com  Workout 1710111”

15 min Running Clock

Min 0-3 Run 400m then Max Pull-ups in remaining time
1 min rest
Min 4-7 Run 400m then Max Power Clean and Jerk 135/95
1 min rest
Min 8-11  400m then Max Pull-ups in remaining time
1 min rest
Min 12-15 Run 400m then Max Power Clean and Jerk 135/95

*score total reps

Finisher

Rope Climb Technique Work

Competition

*155/105