WARM-UP
3 ROUNDS
200 METER RUN
8 UP-DOWNS
8 JUMP SQUATS
8 BARBELL RDL’S
8 BARBELL CUBAN PRESS
INTO…
7 MINUTES POINTS OF PERFORMANCE FOR THE CLEAN AND JERK
STRENGTH
2-2-2-2*
CLEAN & JERK
*START LIGHT AND BUILD TO MODERATE. OPTION TO POWER OR SQUAT CLEAN.
WORKOUT
3 ROUNDS FOR TIME
7 UNBROKEN BEAR COMPLEX*(115/75)(75/55)
400 METER RUN
*1 BEAR COMPLEX = 1 POWER CLEAN + 1 FRONT SQUAT
- 1 PUSH PRESS + 1 BACK SQUAT + 1 BEHIND THE NECK PUSH PRESS
(SCORE IS TIME)
