Level 1

3 Rounds for Time:

3 Clean & Jerk at 90-100%

400 meter sprint

4 minute rest

Level 2

3 Rounds for Time:

3 Clean & Jerk at 90-100%

400 meter sprint

4 minute rest

*minimum 115/75# Clean and Jerk

Level 3

3 Rounds for Time:

3 Clean & Jerk at 90-100%

400 meter sprint

4 minute rest

*minimum 150/115# Clean and Jerk

Level 4 Rx

3 Rounds for Time:

3 Clean & Jerk at 90-100%

400 meter sprint

4 minute rest

*minimum 200/150# Clean and Jerk

Motivation

Do you want to get better at the Olympic Lifts?  Then meet me at the gym on Saturday morning April 25th at 6:00 am.  Do you really want to get better?

Strength

10 minutes to establish your 3 rep max for the day.

Strategy

3 rep technical movement followed by a sprint with lots of recovery.  Not much strategy here because of the long set rest.  Make sure you really sprint the runs.

Get more Awesome: 2 x 50 Sit Ups   /   Shoulder Banded Stretch