Strength

Squat Clean + Hang Squat Clean + Jerk
4x1 Across starting at 70% of 1RM C&J
5-10lb increase each week

 

WOD

For Time
10m/10m Overhead Walking Lunges 95/65 (20m total)
20 Toes to Bar
10m/10m Front Rack Walking Lunges 95/65 (20m total)
20 Toes to Bar
10m/10m Back Rack Walking Lunges 95/65 (20m total)
20 Toes to Bar

L3: 135/95

 

Comp HW

3 Rounds (Not for time)
10 (each arm) single arm KB row
6 (each leg) FWD Back KB lunge (front to back = 1 rep)
2 sets
30s AMRAP Push Jerk at 60% of 1RM C&J

Comment

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