Performance

Clean and Jerk 3 x 5 – 50-60-65-70-75% – 2 Cleans + 1 Jerk

Back Squat 1 x 20 – Reset to 50% 1 RM or Bodyweight whichever is lighter.

8 Min AMRAP

5 Dips

10 WallBalls

20 DU’s

Fitness

Hang Power Clean and Jerk – Work technique up to a heavy triple – 2 HPC + 1 Jerk

Back Squat 1 x 20 – Reset to 50% 1 RM or Bodyweight whichever is lighter. If this is your 1st time just use the bar.

8 Min AMRAP

5 Dips (Dip Station Rx)

10 WallBalls 20/14# to 10/9’

40 Singles

THROWBACK THURSDAY

Partner Challenge 2011

This pic is from the Pre Christmas Partner Challenge in 2011, put the date in your diaries now, this years Challenge is on Saturday 20 Dec starting at 9am and finishing with a BBQ when we are done 🙂