Thursday Workout: Hang Clean + Jerk, Intervals

crossfit-charlottesville_0368

STRENGTH

Every 30 Seconds for 10 Minutes (20 Sets)

  • Hang Power Clean + Jerk

*Jerk can be split or power. Work at moderate weight and build if you are able to.

WOD

Level 1

5 Total Sets:

  • 90 Seconds Work: Row x 12/10 Calories, Max Rep Dumbbell Hang Clean Thruster in Remaining Time
  • 90 Seconds Rest

15 Calories for Men, 12 Calories for Women. Scale # of Calories if needed to keep it below 1:15 of work.  Score is total number of Squat Clean Thrusters.

Level 2

5 Total Sets:

  • 90 Seconds Work: Row x 15/12 Calories, Max Rep Squat Clean Thruster in Remaining Time (135/95)
  • 90 Seconds Rest

15 Calories for Men, 12 Calories for Women on Row. Scale # of Calories if needed to keep it below 1:00 of work.  Score is total number of Squat Clean Thrusters.

ANNOUNCEMENTS

3 Comments on “Thursday Workout: Hang Clean + Jerk, Intervals

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