Extra Work

1) Clean and Jerk Conditioning
For Time:
10 Bar MU + 5 Squat Clean and Jerks (70%)
8 Bar MU + 4 Squat Clean and Jerks (75%)
6 Bar MU + 3 Squat Clean and Jerks (80%)
4 Bar MU + 2 Squat Clean and Jerks (85%)
2 Bar MU + 1 Squat Clean and Jerks (90%)

All percentages are based off your 1RM Clean and Jerk

Class WOD

“Speed Bump”
Teams of 3
For Time (30 Minute Time Cap):
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65) 
30 Toes to Bar
30 Thrusters (95/65) 

100/75 Calorie Assault Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/80) 
30 Toes to Bar
30 Thrusters (115/80) 

100/75 Calorie Assault Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95) 
30 Toes to Bar
30 Thrusters (135/95)

*Thanks CompTrain for the awesome programming!

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