Warmup

Core – tabata

Dead bugs

Side planks

Strength –

Clean and Jerk Complex

On the 1:30 x 7 Sets:

1 Power Clean

1 Front Squat

1 Push Jerk

1 Cluster

Set 1: 50% of 1RM Clean and Jerk

Set 2: 55% of 1RM Clean and Jerk

Set 3: 60% of 1RM Clean and Jerk

Set 4: 65% of 1RM Clean and Jerk

Sets 5-7: 70% of 1RM Clean and Jerk

Wod

“Rack City”

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

10 Push Jerks (155/105)

50 Air Squats