Super Charged Sunday!

Metcon

Gwen

15-12-9 Reps for Load

Clean-and-Jerks (unbroken)

Rest as needed between sets

With a running clock, complete 3 rounds of the Clean-and-Jerks with the prescribed repetitions unbroken. Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

Scaling Options

12-9-6 Reps for Load or perform with dumbbells 

Dork 

6 rounds for time of:

60 double-unders

30 kettlebell swings

15 burpees

Men 1.5-pood kettlebell

Women 1-pood kettlebell

Complete as many rounds and reps as possible in 40 minutes of: 

400 Meter Kettlebell Farmers Carry 

30 Weighted Ab Mat Sit-Ups (20/14 lbs)

800 Meter Run 

20 Dumbbell Floor Press (50/35lbs)