4.30.13 "Rude Awakening"


Split Jerk - 1x5@50%, 1x5@60%, 2x3@70%

5 Rope Climbs

Strict Press - 1x5@35%, 1x5@45%, 2x3@55% off your 1RM Jerk

sets x reps

If you don't know your 1 Rep Max, use trial and error. The first set is always a warmup set. The second is preparing your body to go heavy. Sets 3/4 should be hard to get the final rep. If you can complete sets 3/4 easily add weight.

-Coach Casey


 4 rounds for time of:
15 pull ups
20 Burpees
11 Full cleans, 145 pounds

-the doll