Sirak – FGB – As many reps as possible in 1 minute on each station (Wall Balls, Sumo deadlift highpulls (75lbs), box jumps, push press (75 lbs) and row)

In preparing for today’s workout, have a look at Sage Burgener’s “Ten Ways to Improve your Clean and Jerk

Today’s Workout:

Spend 15 minutes working up to a heavy Clean and Jerk.


Captain America

800 m Run

5 Rounds of: 3 Clean & Jerks (BW) 6 Pull-up (chest-to-bar)s 9 Clapping Push Ups

Finish with another 800M Run

Post total time.