5/17/16

16
May

5/17/16

For the weightlifting complex, the clean should be a full squat, then an additional 3 front squats, plus a jerk (push jerk or split jerk). Beginners may do a power clean + 4 front squats as a progression.
For the metcon, cleans should be full squat. Scale chest-to-bar pull-ups to unassisted pull-ups, banded, jumping, or ring rows. Count this as rounds + reps (each round corresponds to the number of cleans you will do)

 

Clean + 3 FS + Jerk

AMRAP in 12 minutes:
1 clean, 165/110#
2 chest-to-bar pull-ups
20 double unders
2 cleans
4 chest-to-bar pull-ups
20 double unders
3, 6, 20…4, 8, 20…etc.