Training

4 Phase Workout

Phase 1: Clean and Jerk 135#, then rack it on the back. Walk 50ft and then do 15 squats. On the 15 rep jerk it to the front rack position. Walk 50ft then do 15 front squats... Do this 2x

Phase 2: Immediately after Phase 1, do 30 Clean and Jerks @ 135#. Everytime you release the bar it is a 5 Burpee penalty at the end of your 30 reps.

Phase 3: Immediately after Phase 2 is complete, do 30 reps 2pood swings. Everytime you release the bell it is a 5 Burpee penalty at the end of teh 30 reps.

Phase 4: Immediately after Phase 3 is complete take off for 1 - 400m sprint

The Clock is Running Continuously through all 4 Phases!

My Time 16:53!