Strength

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

 

WOD

4 Rounds for Time
30 Double Unders
10m Front Rack Walking Lunge 95/65
10 Shoulder to Overhead 95/65
10m Overhead Walk 95/65

L3: 135/95

 

Comp HW

For Time:
15Cal Row
15 Burpees over Rower
10Cal Row
10 Burpees over Rower
5Cal Row
5 Burpees over Rower

2 sets
30s AMRAP Push Jerk at 60% of 1RM C&J

 


2 sets
30s AMRAP Push Jerk at 60% of 1RM C&J

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