Warm-up
3 Steady Rounds:
20′ HS Walk
20′ OH Lunge w/ 45/25lb plate
10 GHD Sit Ups
2. Strength
2013 clean and jerk ladder – 15 mins on the clock – Pick the weights to suite you.
1-rep Clean and Jerk every 90 seconds with progressively heavier barbells.
There are four starting points (225, 255, 285, 315 for men and 145, 165, 185, 205 for women)
Men’s Weights (pounds) – 225, 235, 245, 255, 265, 275, 285, 295, 305, 315, 325, 335, 345, 355, 365, 375, 385, 395, 405
Women’s Weights (pounds) – 145, 150, 155, 160, 165, 170, 175, 180, 185, 190, 195, 200, 205, 210, 215, 220, 225, 230, 235, 240, 245, 250
Athletes will be ranked by the weight of their heaviest successful clean. Partial credit will be awarded for a successful clean with a failed jerk after the first successful clean and jerk. If an athlete cannot successfully clean and jerk their opening weight, they are eliminated from the competition.
Have someone change your weights for you and/or use multiple barbells.
3. Met-Con
2014 Games “Midline March”
3 Rounds for time
25 GHD Sit Ups or v – ups
50ft Handstand Walk – or 3 Wall walks
50ft Overhead Walking Lunge 155/115lbs
Handstand Walks are supposed to be Unbroken, if you don’t make it after 3 attempts, move on.
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