Wednesday (07/09/08)

Location: CHS
Time: 5:00 a.m.

For time:
155# Squat Clean and Jerk, 30 reps (100#)

You may move from the squat clean straight through to the jerk in one fluid movement (essentially turning the movement into a squat clean-thruster) - faster, but harder. Finish with arms, hips, and knees fully extended with feet underneath your shoulders (so if you split jerk, you must bring your feet back under your shoulders) and head between arms. Dropping the barbell is acceptable.

Next, also for time:
6 Down-backs
25 Double-Unders
4 Down-backs
50 Double-Unders
2 Down-backs
75 Double-Unders

A Down-back is a sprint from one baseline to the other and back again (i.e., you finish where you started).