Phase 1: Clean and Jerk 135#, then rack it on the back. Walk 50ft and then do 15 squats. On the 15th rep jerk it to the front rack position. Walk 50ft then do 15 front squats… Do this 2x.
Phase 2: Immediately after finishing Phase 1, do 30 Clean and Jerk @ 135#. Everytime you release the bar it is a 5 Burpee penalty at the end of your 30 reps.
Phase 3: Immediately after Phase 2 is complete, do 30 2pood swings. Everytime you release the bell it is a 5 Burpee penalty at the end of your 30 reps.
Phase 4: Immediately after Phase 3 is complete take off for 1- 400m sprint
The Clock is Running Continuously through all 4 Phases
“Today, you have 100% of your life left.” — Tom Landry, Famous Football Coach
“Oh, my friend, it’s not what they take away from you that counts. It’s what you do with what you have left.” — Hubert Humphrey, 38th Vice President of the United States
“Schrocked”
10 Rounds
10 Curtis P’s w/ Dumb bells (choose your weight)
10 Burpees
400m run/ 600m run (alternate 400/ 600m run every rd)
Post DB weight and Time to Comments
a 1994 Classic that I was fortunate enough to have been present for… 16 yrs later they will meet again!
RT @bobmarley: "My home is always where I am. My home is in-a my head. My home is what I think about... that is my home. My home is not a m… 16 hours ago
