10 Clean & Jerk 155/115
50 Double Unders
40 Double Unders
30 Double Unders
20 Double Unders
10 Double Unders
Clean & Jerk or GTO - GTO is loosely defined as Clean and Jerk. You must Power or Clean the weight to the rack position, reset the feet and then Split or Push Jerk the weigh to the overhead, locked position. There must be a pause before the jerk. The bar must touch the ground before moving to the next rep. You need to control the weight from the overhead position to the ground. If you can not control the weight with out dropping it from overhead you will need to drop the weight. Safety first.
JWOD 3.06 - 55 Second L-Sit Hold
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