Strength

Power Clean + 2 Hang Squat Cleans
5x1 Across starting at 70% of 1RM C&J
5-10lb increase each week

 

WOD

7RFT
7 Pull Ups
7 Push Jerks 95/65
7 Overhead Squats 95/65

L1: Banded Pull-ups, Barbell at reasonable weight.

L3: Chest to Bar Pull Ups, Barbell at 115/75

 

Comp HW

Jerks with 5sec Pause Overhead
5x3 Across Starting at 60% of 1RM C&J
5-10lb increase each week

(2) 30s AMRAPs
Push Jerks at 45% of 1RM C&J

Comment

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