STRENGTH
CLEAN N JERK
[All Percentages Based Off 1RM Clean &Jerk]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
WOD
15-12-9:
Thrusters 95 / 65 lb
Pull-ups
[Rest 2 Minutes]
12-9-6:
Thrusters 115 / 85 lb
3-2-1 Rope Climbs (15ft.)
[Rest 2 Minutes]
9-6-3:
Thrusters 135 / 95 lb
Burpee Pull-ups
Modifications
1 Rope climbs = 2 db devil press
pullups— band / ring rows
burpee pull-ups- burpee Touch Bar
Comments