Strength

Squat Clean+Front Squat+Thruster+Push Press
5x1 Across starting at 65% of 1RM C&J
5lb increase each week
Only increase weight if you make at least 4/5 attempts

 

WOD

10min AMRAP
5 Power Snatches 95/65
10 Overhead Squats
15 Burpees

L1: Empty or light bar

L3: 115/85

 

Comp HW

2 Rounds (Not for time)
8 Bent Over Row
10 Strict Press
2 Sets
30s AMRAP Hang Power Cleans at 60% of 1RM Clean (try to beat your score from last week)

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