Strength

Slow Clean + Jerk
4 x 2+1 Across
Start at 60% of 1RM Clean
5-10lb increase each week

Follow each set with:
5 Y's
5 T's

WOD

5min AMRAP
Your Choice Run/Bike/Row for cals

10min AMRAP
5 Deadlifts 95/65
5 Hang Power Cleans 95/65
20 Double Unders
5 Thrusters 95/65
5 Shoulder to Overhead 95/65
20 Double Unders

5min AMRAP
Your Choice Run/Bike/Row for cals

Score is reps + cals

Comp HW

3 Sets
20 Pistols
1:00 Slamball Hold (150/100)

Comment

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