Strength

2 Front Squats + 1 Jerk
4x1 Across starting at 80% of 1RM C&J
5-10lb increase each week

 

WOD

16-12-8-4
Power Snatch 115/75
Push Jerk

 

Comp HW

3 Rounds (Not for time)
8(each leg) Single leg RDL w/ KB
5 KB Box Jump
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Push Press+Push Jerk
4x3 Across starting at 65% of 1RM C&J
1 rep = 1 push press + 1 push jerk
5lb increase each week  

Comment

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