4/4/2011

Warm-up WOD:

AMRAP for 5 minutes:

Candle Stick Roll
Straight Jump
Burpee Box Jump

On the minute for 8 minutes:
2 Clean and jerks, heaviest weight possible

rest 1 minute

AMRAP in 8 minutes of:
10 Jumping pullups, C2B
10 Box jumps 24″/20″, full foot on

Simple clean and jerk video:

This is a chance to work your clean and jerk on a clock, with some fatigue setting in. Don’t give in BAD technique!!! Finish with a short burner of jumping pullups emphasizing Range Of Motion and box jumps to a new standard. Good stuff!