October 23, 2012

Paula Jager
Tuesday, October 23, 2012 - 11:43
Tuesday, October 23, 2012

BLACKEST PEARL

Warm up: 100 jumping jacks, 15 medicine ball cleans

Skill/Focus:  Clean and Jerk
work up to working weight

WOD

C & J  EMOM (every 90 s for 13:30)
stay with the same weight for all sets

Sets: 1, 4, 7 x 3 reps
2, 5, 8 x 2 reps
3, 6, 9 x 1 rep

3 sets for reps
60 sec pp 95#/65#
60 sec rest
60 sec pull ups
60 sec rest
Score c & j weight and # reps