Friday, September 19, 2014

Friday, September 19, 2014

For time:

3 RFT:
400m Run
5 Clean & Jerks (185/135)

3 RFT:
10 Burpee Box Jumps
5 Clean & Jerks (155/105)

3 RFT:
40 Air Squats
5 Clean & Jerks (135/95)

One barbell, you change the weights. C&J weights should be about 70%; 60%; 50% of your 1RM. If you can do all 5 reps unbroken, the weight is too light. No rest between couplets. The entire 9 rounds is for time.

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