Strength


Clean and Jerk (Wk 1) 
3 Hang Power Cleans + 1 Jerk
5 sets working up to 60-70%
5 @ 60-70%

*Going off of effort unless you know your 1RM for this complex.

 

WOD

3 Rounds...
12 Pull Ups
15 DBL KB Power Clean 35/26
then..
3 Rounds...
12 HSPU
15 DBL KB Front Squat 35/26
then..
3 Rounds...
12 Ring Dips
15 DBL KB Jerk 35/26

20 Min TC

 

MOD KEY

P: Modify gymnastics movements, 20/15
RX: As Prescribed
C: C2B, 53/35, 8/5 Ring MU's

 

Extra Conditioning


5 Rounds
7 Cal Assault
7 Burpees
7 Wall Balls

 

Mobility


1-3 Sets, Holding Each for 1+ Min Ea Side
Couch Stretch
Banded Lat Stretch

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