Strength

Squat Clean+Front Squat+Thruster+Push Press
5x1 Across starting at 65% of 1RM C&J
5lb increase each week
Only increase weight if you make at least 4/5 attempts

 

WOD

12min EMOM
Min 1: ME Pull-ups
Min 2: 8 Thrusters 95/65

L1: Ring Rows, Thrusters 65/45

L3: Chest to Bar, Thrusters 115/75

 

Comp HW

2 Rounds (Not for time)
8 Bent Over Row
10 Strict Press
2 Sets
30s AMRAP Hang Power Cleans at 60% of 1RM Clean

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