B. clean and jerk build to a perfect single
+
10 min Max Reps:
Box Jump w/step down – 24″ Box
Find score by multiplying BWT (kgs) by repetitions by box height (0.61 meters)
- Men and Women use 24″ Box---scale if necessary.
- Full extension of the hips at the top
- Step down from top of box
Fitness version
A. snatch tech work OR SGDL x 2 + tall box jump x 4 sets.
B. hang clean and jerk tech work or 5 heavy KBS on the minute for 5 mins.
+
partner workout
4 rounds for time. each partner does 2.
Run 400m
20 box jumps
20 wall balls
+
burpee reps. Accumulate some!
A. 175
ReplyDeleteB. 235--oof.
c. 213
burpees interfere with oly lifts big time. shoulders would not open up.
score is 11,303. 87kg x 213 reps x .61
A. 135
ReplyDeleteB. 195
C. 232. All jumps. No step ups. Score is body weight in kg- 68.038kg x 232 x 0.61 = 9,628
A. 145# PR
ReplyDeleteB. 205# PR
C. 162
10 min Box Jumps: 233
ReplyDeletescore is 101.151kg x 233 x .061 = 14,376