7-19-16


Barbell

5X1 Hang Clean (from power position) + 1 Push Press + 1 Hang Clean (from power position) + 2 Push Jerks + 1 Hang Clean (from power position) + 3 Split Jerks – work to a max for the complex, rest 2:00

*This is one unbroken complex. First a Hang Clean + Push Press – bring the bar back to the hang (don’t drop) – then a Hang Clean + 2 Push Jerks – bring the bar back to the hang (don’t drop) – then a Hang Clean + 3 Split Jerks to finish. All Hang Cleans are from the Power Position.
Conditioning 

7 rounds of:

7 Burpees over Bar
14 sit ups 

7 Power Cleans 115/80#
Rest :30 after each round
-Advanced-

10 rounds of: 

11 Burpees over Bar

14 AB mat sit ups 

7 Power Cleans 115/80#

Rest :30 after each round
EXTRA

12 min AMRAP

15 box jumps

10 pistols

5 burpees 

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