3.17.15

amelia cj

For time:
10x Burpee pull-up
10x Box jump 24/20″
12x Clean and jerk* 135/85#

10x Burpee pull-up
10x Box jump 24/20″
8x Clean and jerk* 155/105#

10x Burpee pull-up
10x Box jump 24/20″
4x Clean and jerk* 185/125#

*The clean and jerks in this workout should be more of a power clean and push jerk, especially on the first two sets.  If you need to squat in the clean and/or split in the jerk during the last set, it is acceptable.  If you’re thinking about performing this workout as prescribed, your clean and jerk 1rm should be at least 225 for men and 145# for women.  If you need to scale the weight, consider the final (heaviest) weight and work backward to determine the weight for each set.  As always, ask a coach for assistance if needed.

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