Strength

Squat Clean + 3 Front Squats
4 sets Across
Start at 70% of 1RM C&J
5-10lb increase each week

Level 1: Power Clean + 3 Front Squats

Follow each set with:
5 Y's
5 OHS in Y position

WOD

12min AMRAP
200m Run
3 Squat Cleans 135/95
6 Pull-ups

Level 1: Ring Rows

Comp HW

Work up to an 85-90% Clean and Jerk
-then-
Every 2 Mins for 5 Rounds
1 Clean and Jerk at 75-80%

Comment

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