Skill: Clean and Jerk Practice

EMOM x 6

Odd: 2 power cleans + 1 jerk @ 60%

Even: 1 hang squat clean + 2 push jerks - same weight

 

Strength: Front Squat 

2 x 3 warm up sets

3 x 4 @ 70%, 

2 x 2 @ 80%, then 5 push ups after every set

 

WOD A: (150 reps)

5 mins time cap

35-25-15

DUs

Air Squats

 

At 5 min mark begin WOD B: (72 reps)

5 min time cap:

15-12-9

Cal row

Pull ups

 

At 10 min mark begin WOD C:

3 mins to establish 1RM Clean (squat or power)

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