Monday, 23 March 2020


CFKL AT HOME

For Time:

10 Single Dumbbell Hang Clean & Jerks, 50 Lateral Jump Squats

20 Single Dumbbell Hang Clean & Jerks, 50 Lateral Jump Squats

30 Single Dumbbell Hang Clean & Jerks, 50 Lateral Jump Squats

40 Single Dumbbell Hang Clean & Jerks, 50 Lateral Jump Squats

50 Single Dumbbell Hang Clean & Jerks, 50 Lateral Jump Squats

RX Dumbbell - 50/35

* Change Hang Clean & Jerk arm every 5 reps

* Lateral Jump Squat - Air Squat followed by a two-foot hop laterally over dumbbell

No Equipment Needed Version

For Time:

5 Walkouts, 50 Lateral Jump Squats

10 Walkouts, 50 Lateral Jump Squats

15 Walkouts, 50 Lateral Jump Squats

20 Walkouts, 50 Lateral Jump Squats

25 Walkouts, 50 Lateral Jump Squats

* Newer athlete modification - 30 Lateral Jump Squats

* Walkouts - Same as an Inchworm, without the push-up

* Lateral Jump Squats - Air Squat followed by a two-foot hop

laterally over a small object in height similar to a dumbbell

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