Sunday, November 10, 2013

Dumbbell Split Jerk Fitness Workout #208

Day 12/56

CONDITIONING:
5 Rounds of:
Bear Complex (65-70% of your push-press 1RM)
Rest 1 Minutes

Bear Complex is as follows:
1 power clean
1 front squat
1 push-press
1 back squat
1 (back) push-press

Note: Each Bear Complex is a set of 7 reps without setting down the bar.
Penalty: 5 burpee pull-ups for each time you have to drop the bar during the set of 7.

INTENSITY:
10,9,8,7,6,5,4,3,2,1 Reps for Time of:
Dumbbell Split-Jerk (45s/25s - each rep from the shoulders)
Push-Ups
2-Count Mountain Climbers (left/right is one rep)

RESET:
2 Rounds of:
4 Wall Walk-Ups
6 KB Windmills