Thursday Workout: Clean and Jerk, AMRAP3x3

STRENGTH

OTM 10: Squat Clean + Split Jerk

*Start around 60% (light/moderate) and build to a challenging single.

WOD

Level 1

3 Rounds of:

AMRAP 3

• Hang Power Clean x 5
• Burpee x 10
• Jump Rope Single x 50

Rest 1 Minute

*Pick up wherever you left off on AMRAP, score is total number of rounds and reps completed.

Level 2

3 Rounds of:

AMRAP 3:

• Power Clean (155/105) x 5
• Burpee Over the Bar x 7
• Double Under x 30

Rest 1 Minute

*Do the 3 Minute AMRAP, then rest 1 Minute.  Then Repeat for 3 total times.  When you start a new round of the AMRAP, pick up wherever you left off on the previous one. Score is total number of rounds and reps completed at the end of 3 rounds.

ANNOUNCEMENTS

• October 2: At 3pm on Sunday we will kick-off the Nutrition Challenge with an informational session at the gym. If you are planning to participate, you must read this post!