04 April 2008

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

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Men use 115
Women use 80

10 Front squat
10 Push press
10 Thruster
10 Pull-up
10 Burpee

8 Front squat
8 Push press
8 Thruster
20 Pull-up
15 Burpee

6 Front squat
6 Push press
6 Thruster
30 Pull-up
20 Burpee

4 Front squat
4 Push press
4 Thruster
40 Pull-up
25 Burpee

2 Front squat
2 Push press
2 Thruster
50 Pull-up
30 Burpee