Friday Workout: PC Jerk Complex, Intervals

Register for “Deadlifts For Derek” on November 1!

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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

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. Please take a few minutes to complete our survey if you have not done so already!  Thanks!

2. So much going on, see our Facebook Events Page to see everything!

3. “Deadlifts for Derek” is Live for Registration!

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