WEDNESDAY 300518
For time:
30 clean and jerks, 61/43kg
Rest 2 minutes
20 clean and jerks, 85/61kg
Rest 2 minutes
10 clean and jerks, 102/70kg
Then,
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps for time of:
Unbroken double-unders
Rope must stop between sets.
FRIDAY 160318
For time:
5 rope climbs, 15ft.
5 clean and jerks, 65/52kg
4 rope climbs, 15ft.
4 clean and jerks, 75/57kg
3 rope climbs, 15ft.
3 clean and jerks, 85/61kg
2 rope climbs, 15ft.
2 clean and jerks, 93/65kg
1 rope climb, 15ft.
1 clean and jerk, 102/70kg
MONDAY 271117
Clean and Jerk ladder
1 rep every minute with progressively heavier barbells
There are 4 starting points (45, 60, 75, 90 for men and 25, 35, 45, 55 for women).
Men increase 5kg after every successful rep.
Women increase 2.5kg after every successful rep.
Then,
As many reps as possible in 15 minutes of:
40 kettlebell swings, 32/24kg
30 double-unders
30 toes to bars
30 double-unders
20 wall balls, 9/6kg, 10/9ft.
30 double-unders
10 clean and jerks, 80/60kg
30 double-unders
Max muscle-ups in remaining time
THURSDAY 161117
Back squat 5RM
Then,
5 rounds for time of:
5 clean and jerks, 85/60kg
15 toes to bars
TUESDAY 290817
Every minute for 10 minutes:
1 clean and jerk
Then,
For time:
90 double-unders
Then,
40-30-20 reps of:
Kettlebell swings, 32/24kg
20-15-10 reps of:
Burpees
Then,
90 double-unders