Barbell/Oly
Hi Hang Power Clean + Hang Power Clean + 2 Jerks (Wk 3)
7 x 1 Working up to 80-90%
2 x 1 @ 80-90%
% Going off of your 1RM Jerk
WOD
17 Min AMRAP of...
4 C&J 135/95
4 Burpee Lateral Box Jump Overs 24/20
4 Ring Dips
-Rest 15 Sec Btw Ea Round-
Mod Key
P: 65/55, 16/12, Mod Ring Dips/Box Dips
RX: As Prescribed
C: 185/130, 30/24, 3 Ring MU
Extra Conditioning
Complete 3 Rounds of..
20 Barbell Curls
20 Power Ups
20 Cal AD
Mobility
1-3 Sets, Holding Each for 1+ Min Ea Side
Hamstring Stretch
Shoulder/Pec Stretch