Monday, March 19, 2012.

12 minutes to establish a 1RM Clean & Jerk (squat and split).

For time:

20 HSPU (head to floor; wrestling mat may be used, but no AbMat for Rx)
30 T2B
20 Thrusters 135/95#
30 KBS 32/24kg or 70#/55#
20 Push Jerks 135/95#
5 Rope Climbs (no jumping to rope; must touch ceiling)

Note: sub for 5 rope climbs is 15 strict pullups + 15 knees to elbows, to be performed as 1 pullup + 1 kte x 15.

“Efficiency Tips: Handstand Push-Ups” with Chris Spealler – video [wmv] [mov]

Tyler White taking a big bite out of this lift!! 🙂

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