Thursday Workout: Hang Clean + Jerk, Intervals

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.