WOD:

1) Clean and Jerk: 2 x 1 @ 60%, 2 x 1 @ 70%, 2 x 1 @ 80%, 2 x 1 @ 85%, 2 x 1 @ 90%

These are full Squat and Split Jerks. Warm-up to 60% as deemed fit. Rest 60-90 seconds between working sets.

2) AQAP:

30 Cleans 225/155

60 Burpee Lateral Bar Hops

120 Double-unders

Extra Work:

3) Axle Clean: 10 minutes Practice

Spend 10 minutes practicing/establish a heavy clean with the axle.

4) Max Strict + Max Kipping HSPU: 3 sets

Rest 2 minutes between sets. There should be no break or kick down between the transition from Strict to Kipping.

5) Hip Extension: 3 x 30

Rest 90 seconds between sets.

For results post weights of each set of Clean and Jerk, and time to complete Met-con along with any scaling used. If you did Extra Work post reps, weights, etc.

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