MEN - includes Masters Men up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:
60kg Clean and jerk, 3 reps
3 Toes-to-bar
60kg Clean and jerk, 6 reps
6 Toes-to-bar
60kg Clean and jerk, 9 reps
9 Toes-to-bar
60kg Clean and jerk, 12 reps
12 Toes-to-bar
60kg Clean and jerk, 15 reps
15 Toes-to-bar
60kg Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN - includes Masters Women up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:
42,5kg Clean and jerk, 3 reps
3 Toes-to-bar
42,5kg Clean and jerk, 6 reps
6 Toes-to-bar
42,5kg Clean and jerk, 9 reps
9 Toes-to-bar
42,5kg Clean and jerk, 12 reps
12 Toes-to-bar
42,5 kg Clean and jerk, 15 reps
15 Toes-to-bar
42,5 kg Clean and jerk, 18 reps
Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN - includes Masters Men 55+

Complete as many reps as possible in 7 minutes following the rep scheme below:

52,5kg Clean and jerk, 3 reps
3 Toes-to-bar
52,5kg Clean and jerk, 6 reps
6 Toes-to-bar
52,5kg Clean and jerk, 9 reps
9 Toes-to-bar
52,5kg Clean and jerk, 12 reps
12 Toes-to-bar
52,5kg Clean and jerk, 15 reps
15 Toes-to-bar
52,5kg Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS WOMEN - includes Masters Women 55+

Complete as many reps as possible in 7 minutes following the rep scheme below:
30kg Clean and jerk, 3 reps
3 Toes-to-bar
30kg Clean and jerk, 6 reps
6 Toes-to-bar
30kg Clean and jerk, 9 reps
9 Toes-to-bar
30kg Clean and jerk, 12 reps
12 Toes-to-bar
30kg Clean and jerk, 15 reps
15 Toes-to-bar
30kg Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.