With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
I used 100# as I am still trying to be nice to my back. I managed to complete 6 rounds within the minute, then continued with rounds 7, 8 and 9 before it was time to finish class.
Donna then took on the hero workout "Nate". As Rx it is:
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups, 4 Handstand Push-ups, 8 2-Pood (32kg) Kettlebell swings.
We modified this for Donna: 6 Pull Ups, 6 Dips, 4 Handstand Push-ups (all these were band assisted), 8 1-Pood (16kg) Kettlebell swings. She managed 9 complete rounds plus 6 Pull Ups and 6 Dips.
Ladies check out the link below: