Strength

Squat Clean and Jerk
4 x 1 Across
Working sets at 85-90% of 1RM C&J

WOD

12min AMRAP
1-2-3-4-5-6-7-...etc.
Strict Pull-ups
Front Squats 135/95
30 Double Unders

*The pull-ups and front squats will ascend in reps, but the double unders will always be 30 reps

Comp HW

6x1 Hang Squat Snatch @ 75% of 1RM Snatch

3 Rounds not for time
10 Muscle ups
10 GHD Sit-ups

Comment

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