Friday Workout: PC Jerk Complex, Intervals

Register for “Deadlifts For Derek” on November 1!

STRENGTH

In 10 Minutes, work up to a challenging weight in the following complex:

• 5 Hang Power Cleans + 3 Front Squats + 1 Jerk

Notes: Once you pick up the bar you cannot drop it, otherwise you must re-start the complex.

WOD

Level 1

In 2 Minutes Complete the Following for 3 Total Sets:

• Row x 200m
• Dumbbell Hang Clean Thruster x Max Reps in Remaining Time
• Rest 2 Minutes

Level 2

In 2 Minutes Complete the Following for 5 Total Sets:

• Row x 250m
• Squat Clean Thruster (135/95) x Max Reps in Remaining Time
• Rest 2 Minutes

Notes: Record total number of squat clean thrusters

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