“Gwen”

Clean and jerk 15-12-9 reps

Note: The workout “Grace” (30 Repetitions Clean and Jerk) and “Gwen” are cousins. In “Gwen” speed is not a factor, but weight is. Here are the rules: Touch and go at floor. Even a re-grip off the floor is a foul. No dropping the barbell at anytime, including the final repetition of the set. Use same load for each set. Rest up to 5:00 between sets.

Or…

Every Two Minutes for 20 Minutes (10 Rounds)

Power Clean, 1 Repetition
Hang Squat Clean, 1 Repetition
Front Rack Alternating Lunge, 4 Repetitions (2 Each Leg)
Push Jerk, 4 Repetitions

This is a complex favored at SEALFIT, and it’s a good one! Keep the weight in hand the entire set – dropping the bar early constitutes a foul. Add weight each set, or maintain a challenging load for all ten rounds.