WHITEBOARD – 11 January 2012
Workload:
6 Rounds of:
2 High Hang Pulls
1 Clean
1 Front Squat
1 Jerk*Rest approximately 120s inbetween rounds
**Start weight at around 70% best Jerk or Clean (Whatever is heavier) and do not progress over 85% unless you feel very confident.If you are not comfortable with olympic movements perform:
6 Rounds:
10 Kettlebell Swings (Chest Level)
10 Kettlebell Swings (Full Extension)
6 Box Jumps as fast as you can.*Rest 1 Minute after each round
Notes: Just like last week take note of your positioning in the barbell complex. This is slightly different than last week so take notice. You want to control each movement and finish the jerk with conviction.
To motivate:
Beyul Training 
Does the clean start from the ground or from the hang? I am assuming the hang.
Hang
Beyultraining.com
106,117,122,128,133.5,138
1000m row to warm-up
225-245-265-280-290-300
300. That’s awesome!
120, 130, 135, 140, 145, 150 (last missed clean first time)
Complex:
190-200-210-215-225-235
for fun
245 clean and jerk
265 clean and jerk (PR. hit the jerk this time around) 🙂
Complex. Subbed jerk with strict press.
135,140,145,150,160,165,170