THURSDAY 6.14.18

4 Rounds for Time
14 Deadlifts
7 Clean and Jerk

RX Men: 115#
RX Women: 75#

RX + Men: 135# +
RX + Women: 95# +

Score: Total Time

Goal: 15 Min or Less

PROGRAM A

4 Rounds for Time
14 Deadlifts
7 Clean and Jerk

RX Men: 40#
RX Women: 25#

RX + Men: 50# +
RX + Women: 35# +

Score: Total Time

Goal: 15 Min or Less

For this workout you will use the same bar for both movements.

Choose a weight that you feel you can move well on the clean and jerks and finish each round in a bout 3 min or less.

For the deadlifts the bar will start on the ground.  You will have your feet under your hips and your weight in your heels.  Arms are just outside of the legs and are straight.  Keep the bar close to the body.  You should have a hinge at the hip and a slight bend in the knee with the chest up and back flat!  Lift the bar by raising the chest and driving the heels into the ground.  Stand completely with the bar.

To lower it back down you will reach the butt back and down.  Keep the chest up and keep the bar close as the bar slides down the legs.

For the clean and jerks the bar will also start on the ground.  You will perform basically another deadlift - but this time - when the bar gets past the knees you will pick up speed and almost JUMP with it.  Keep the arms straight while you finish with the legs and the hips.  Add a shoulder shrug and keep the bar close.  As the bar travels up the body reach your elbows high and outside to keep it in!  Pull yourself down under it into a partial squat.  Catch the bar on the shoulders by rotating the elbows around and through fast.  Land in your heels with your butt slightly back and the knees out/chest up.

From this "dip" position stand up hard and fast to pop the bar off of the shoulder.  Move the face out of the way and press the bar UP.  You can either finish by pressing the bar out to lock out or you can push yourself under slightly and catch again in a partial squat and stand to finish!

Rep ends with the bar over the middle of the body and belly tight!