Sunday 130505

Olympic
jerk: 10-12 minutes to build to a heavy single, then 3 x 3 @ 85%, rest as needed

rest > 30 minutes

Performance (Regional Simulation)

Note: Perform these workouts as “all-out” competitive efforts as if they were the first 2 of 6 workouts you would be performing over a 3 day weekend.

Workout #1
For time:
“Helen”
3 rounds
run 400 meters
21 kettlebell swings @ 24/16kg
12 pull-ups

Workout #2
For time:
5 rope climb @ 15′
5 clean and jerk @ 145/115#
4 rope climb @ 15′
4 clean and jerk @ 165/125#
3 rope climb @ 15′
3 clean and jerk @ 185/135#
2 rope climb @ 15′
2 clean and jerk @ 205/145#
1 rope climb @ 15′
1 clean and jerk @ 225/155#

Note: Begin workout #2 exactly 5 hours after you begin workout #1.

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