Runaway and Resistor

15
Mar

Runaway and Resistor

SKILL – Clean and jerk

STRENGTH – 5 sets

1 Hang Power Clean
1 Full Clean
1 Jerk (power or split)

If you are uncomfortable with these movements, try Hang Power Clean, Hang Power Clean from Knee and Shoulder to Overhead anyhow.

METCON – AMRAP in 12 minutes:
3 Bear Complex
6 Toes to bar
18 Slam Balls

If you break up any set, run.

Level 1 – 135/95, Toes to bar, 200 meter run.
Level 2 – 115/85, Toes to bar, 200 meter run.
Level 3 – 75/55, knees up, 100 meter run.
Level 4 – 6 Dumbbell Thrusters, 12 abmat situps, 100 meter run.