Strength

Power Clean + 2 Hang Squat Cleans
5x1 Building to a heavy complex

 

WOD

For Time:
50 Thrusters 95/65

EMOM
3 Bar-Facing Burpees

L3: 115/75, 4 Bar-Facing Burpees

 

This WOD will play out like so; on the count of 3, 2, 1... GO, you'll complete 50 thrusters for time. While you're doing your thrusters, a timer will go off every minute on the minute. When the timer goes off you'll have to perform 3 bar facing burpees. Once you complete your burpees you can continue on your way to completing 50 thrusters. If you complete the 50 thrusters in under 2 minutes then you only have to do 3 bar facing burpees. If it takes you 10 minutes to complete 50 thrusters then you'll have to do 30 bar facing burpees. The faster you move, the less work you'll have to do.

 

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

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