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

24min EMOM
Min 1: Row at 70-80% effort
Min 2: 3 Clean and Jerks 95/65**

Level 3: Start at 135/95

**Every sucessfully completed clean and jerk round, guys add 10lbs total, girls add 5lbs total. If you hit a point of failure, drop 20lbs for guys and 10lbs for girls and complete the wod at that weight.

If sharing a rower with a partner you must start 1min after your partner so that you always complete a row before your set of clean and jerks

Comp HW

2k Casual Row

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