Warm up
400m run, then 2 rounds of:
2 inch worms with pushups
5 power position clean pulls
5 power position muscle cleans
5 push presses
5 hang clean and split jerks
Clean & Jerks
Every 30 sec for 8 rounds (4 min):
1 power clean, starting around 70% and building
-- rest 1 min, then
Every 30 sec for 8 rounds (4 min):
1 split jerk
-- rest 1 min, then
Every 30 sec for 8 rounds (4 min):
1 clean and jerk
Conditioning
Benchmark - "Klepto"
4 rounds for time:
27 box jumps 24/20 in
20 burpees
11 squat cleans 145/100 lbs
U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.
Time cap: 28 min
EVF360
Part A
15 min to perform 3-4 rounds of:
2 Turkish getups per side
40 KB Russian twists
8 weigthed hanging knee raises
16 alternating plank extensions
Part B
Benchmark - "Klepto" - DB version
4 rounds for time:
27 box jumps 24/20 in
20 burpees
11 double DB squat cleans 50/35 lbs
U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.
Time cap: 28 min