STRENGTH
Squat Clean and Jerk
Set 1 – 1 rep @ 80-83%
Set 2 – 1 rep @ 80-83%
Set 3 – 1 rep @ 80-83%
Set 4 – 1 rep @ 87%
Set 5 – 1 rep @ 87%
Set 6 – 1 rep @ 90-92%
Rest as needed
*1-2 singles at @ 90-92%
Split Jerk (Pause in Dip)
6 sets of 1 rep @ 70-80%
Rest as needed
WOD
2 Rounds for Time:
6 Muscle-Ups/ 12 dips +12 rows
36 Wall Ball Shots @ 20/14
72 Double-Unders
REST 5 min
2 Rounds for Time:
14 Chest-to-Bar Pull-Ups
18 Single Dumbbell Hang Power Clean and Jerks 50/35
DB One-Arm Overhead Walking Lunge 50ft 50/35
*9/side for hang CJ
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