Group warm-up: 2 min Double-under practice and wrist openers
Strength: Clean & Jerk (warm it up)
Then, for time:
- 30 C&J (135/95lb)
- Run 1 mile
- 15 Thrusters (115/75 – use same BB, athlete should reduce the weight on the bar)
Score: “Grace” time and total working time
Beginners: Use a lighter BB, 15 C&J, Run 1/2 mile, 7 Thrusters
Advanced: Use same weight for Thrusters
