WOD Tuesday 2/28/11

Strength:

Clean and Jerk - Heavy Single


Conditioning:

   As Many Reps As Possible (AMRAP) in 5 minutes of:
       Squat Clean and Jerk (165#/ 115#)

   Rest 5 Minutes

   AMRAP 5 of:
       Squat Snatch (135#/ 95#)

   Intermediate:
       Clean and Jerk (135#/ 95#)
       Snatch (115#/ 80#)

   Beginner:
       Clean and Jerk (95#/ 65#)
       Snatch (95#/ 65#)

   Novice:
       Clean and Jerk (65#/ 45#)
       Snatch (65#/ 45#)



*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.

Snatch AMRAP Demo w Joe Marble

For a demo of the clean and jerk AMRAP, head over to Certified Awesome Blog Facebook page.

Post reps to comments