A. 5 sets of the following complex: 1 rack jerk + 1 hang clean + 1 jerk. Weight will likely be in the 80-85% range.
B. With a partner:
(Note: All numbers denote the total number of reps for the team.)
4 laps wheelbarrow
30 deadlifts, alternating every 5 reps, but the non-moving partner must hold onto their bar while their partner works
2 laps wheelbarrow
30 goblet squats, same format as above, but non-moving partner must stay in the bottom of the squat (holding the weight)
2 laps wheelbarrow
6 laps partner carry.
Deadlift weight – roughly 50% of your 1 rep max.
Goblet squat weight – 35/55 for men/women.
Compare to Nov 29 2014.