Strength

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

 

WOD

“The Ghost” (modified)
6 Rounds for max reps of:
1 minute of 10m Sprints
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
Record scores for all 18 sets

 

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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