Strength

Box Squats

On the Minute x 10:

2 Box Squats

• All Sets at 60% of 1RM Back Squat

• Box Height Just Below Parallel

Strength

Jerk Technique (On the 0:00)

Strict Press in Split Jerk (0:00-4:00):

3 Sets of 5 http://youtu.be/BD1ounuZw-I

Tall Jerk (4:00-8:00):

4 Sets of 4 https://youtu.be/2mzo_FHfpXc

Pausing Split Jerk (8:00-12:00):

5 Sets of 3 https://youtu.be/UsVlJQEwWck

Clean and Jerk Technique (On the 12:00)

On the 1:30 x 5 Sets: https://youtu.be/7Z-dTxGFvVY

3-Position Squat Clean

1 Split Jerk

Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 75%

Set 5: 75-80%

WOD

“Deep Clean”

5 Rounds:

10 Power Cleans (135/95)

30 Double Unders

10 Thrusters (135/95)

30 Double Unders

Odd-Object Conditioning

On the 3:00 x 4 Rounds:

15/12 Calorie Assault Bike

50 Meter Heavy Farmers Carry

HOME WOD

“Wedding March”

For Time:

50 Burpees

1 Mile Run

75 Alternating Dumbbell Power Snatches

1 Mile Run

100 Meter Walking Lunge

Body Armor

Tabata Side Planks:

8 Rounds:

20 Seconds On

10 Seconds Rest