Strength
5 reps x 4 sets 60-70%
Split jerks
RX
For time with a partner:
800-m run
then…
10 rounds of:
10 alternating, single-DB hang squat cleans (35/50 30 double-unders
then…
800-m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.
SCORE:
TOTAL TIME
Level 2
For time with a partner:
800-m run
then…
10 rounds of:
10 alternating, single-DB hang squat cleans (20/35
30 double-unders
then…
800-m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.
SCORE:
TOTAL TIME
Level 3
For time with a partner:
400-m run
then…
6 rounds of:
10 alternating, single-DB hang squat cleans (10/15
20 single-unders
then…
400-m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.