Workout of the Day

Fitness

A. 2 Cleans + 1 Jerk, take 20 minutes to work up to a heavy set

B. Every 90 seconds, on the 90 seconds, for as long as possible (max 15 minutes/10 sets): 
10 Wall Balls
1 Clean & Jerk (135/95lbs)
*Add 1 Clean & Jerk every round. 

 

Competition

A. Barbell WOD

B. Every 90 seconds, on the 90 seconds, for as long as possible (max 15 minutes/10 sets): 
10 Wall Balls
1 Clean & Jerk (155/105lbs)
*Add 1 Clean & Jerk every round. 

 

Barbell

A. 20 minutes to build to a heavy:
Full Clean
*9-11 attempts to find single. 

B. 10 minutes, going every 2 minutes:
3 x 3 Power Clean @ 82%+

C. 20 minutes of Squats
Build to a Heavy Single Back Squat + 1 x 3 @ 90%+

D. Accessories (optional):
1) RDL, 4 x 7
2) Pendlay Row, 4 x 7
3) Jerk Practice

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