May 31, 2017
Strength: 1 Power Clean + 2 Jerks (Every 1:30 x 8 sets)
21-15-9 Deadlift/Box Jump
Box Jumps 30/24
*RX+ 315/205…11 Minute time cap!
*These are tall box jumps so most athletes should step down or jump down and reset before the next jump (no rebounding). Be sure to really warm up your calves before hand with some stretching, foam rolling, and dynamic movements. BV
Conditioning: 5 Rounds For Time
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Shoulder-to-Overheads
*Choose load on dumbbells. It should be challenging, with minimal breaks each round. Try for 15%, 20% or 25% of your bodyweight per dumbbell. Put load in comments.