WOD:

1) Clean and Jerk: 1-1-1-1-1-1-1

Use this to build to a heavy Clean and Jerk for today. If your feeling good and fast build as heavy as you’d like. If things aren’t feeling there keep it lighter and work on technique. This can be any type of Clean and Jerk. Rest 90-120 seconds between sets. Make sure to hit 7 working sets, a working set should be within 80% of your heaviest for the day.

2) AQAP:

10 Power Cleans 185/123

20 Box Jumps 30/24

30 Hand Release Push-ups

40 Pull-ups

30 Hand Release Push-ups

20 Box Jumps 30/24

10 Power Cleans 185/123

We harp on you guys all the time to do good push-ups, you get out what you put in, a few ques for you

Extra Work:

3) Ring Muscle-up: 10 minutes EMOTM

Pick a rep range and stick to it.

4) Barbell Rollouts: 3 x 10

Rest 90 seconds between sets.

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

Post Results/Thoughts To Comments