Friday - 11.9.12

JENGA*
*over the past 10 days, we've worked on many different pieces of the Clean & Jerk.  We've worked on the split jerk, the front squat, the high pull, & power clean.  Today - we put it all together.

Warm Up
3 Rounds (PVC / 45 / 65)
Hybrid Burgener CLEAN Warm Up*
*3 reps each movement

• Down & Up
• Elbows High & Outside
• Muscle Clean - no reverse curls!
• Front Squat
• OH Press / Jerk
• Power Clean & Jerk

Strength
8 Rounds - Every 60 seconds

• 1 Power Clean (135 / 95)
• 1 OH Press / Jerk*

*DO NOT dump the bar after the press/jerk.  Try to control the bar back to the ground. This will help you in future WODs when you have to complete multiple cleans or snatches.

WOD*
*adapted from OUTLAW CROSSFIT.  You must complete the double-unders before moving onto the deadlifts & burpees.  If you can't jump rope to save your life, ask about jumping jacks.  The clock is ticking...

10 Minutes
100 Double Unders (x3 singles)
 -then AMRAP-
7 Deadlifts (225 / 135)
12 Burpees