For Time:

50 Power Clean and Jerks @ 95/65 lbs
40 Toes to Bars
50 Burpees to Target
40 Toes to Bars
50 Power Clean and Jerks @ 95/65 lbs

Time Cap: 20 minutes

Throwdown 298 Standards:

For the power clean and jerk, the athlete lifts the barbell from the ground to a front-racked position (the clean) and then to an overhead position (the jerk), with the clean portion being a power clean (caught above a parallel squat). The rep is completed when the athlete stands with the barbell locked out overhead, with arms, hips, and legs extended, and feet under the hips. Different jerking styles (press, push press, push jerk, or split jerk) are permitted as long as the final position is achieved.

For the “toes to bar” (TTB), athletes start from a hang from the pull-up bar with arms extended, and bring their toes to touch the bar, while maintaining full extension of the hips and arms at the bottom of the swing. Both feet must touch the bar simultaneously, inside the hands, and the heels must be brought behind the bar.

For the burpee to pull-up bar, begin in a standing position. Drop down into a push-up position with your chest and thighs touching the ground. Jump the feet back to the hands and jump vertically. At the top of the jump, touch a target with both hands.

Masters 55+:

For time:
50 Power clean and jerks- 65/45lb
40 TTB
50 Burpees to Bar
40 TTB
50 Power clean and jerks – 65/45lb

*Standards: 45lb barbell goes below knee on each rep

Intermediate:

For time:
50 Power clean and jerks- 95/65lb
40 GHD Situps
50 Lateral burpees over the bar
40 GHD Situps
50 Power clean and jerks – 95/65lb

Warm-up:

0-5 Mins: General Warm-up 
5 mins Machine of Choice or 
General Warm-up 1 
(https://www.youtube.com/watch?v=2MeFs5dMURA)
+
5-10 Mins: Hinge Warm-up (https://youtu.be/65Wa663Rjko?feature=shared)
+

10-15 Mins: Specific Workout Prep 
Specific Workout Prep
2-3 Sets:
30 sec Echo Bike, increasing intensity every 10 seconds
5 PC/J
4 TTB 
5 Burpees to Bar
Rest 60-90 seconds