Strength

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

 

WOD

15min AMRAP
1 Clean&Jerk 155/105
10 Double Unders
2 Clean&Jerk 155/105
20 Double Unders
3 Clean&Jerk 155/105
30 Double Unders
4 Clean&Jerk 155/105
40 Double Unders
5 Clean&Jerk 155/105
50 Double Unders
etc...

L3: 185/135

 

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

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