WOD:

1) Clean and Jerk: 1-1-1-1-1-1-1

This can be any type of Clean, Power, Squat, Split, and any type of Shoulder-to-Overhead, just looking for you to move the most load possible. You should use this opportunity to establish a current 1RM. In addition to your 1RM for today, make sure to hit 6 other singles within 80% of that weight. Rest no more than 2 minutes between your work sets. Warm-up as needed.

httpv://www.youtube.com/watch?v=nVCGOJ_iCvU

A bunch of great lifts you can watch here

2) 3 rounds AQAP:

10 Hang Power Cleans 205/135

20 Alternating Pistol Squats

40 Double-unders

If you can’t do Pistol Squats you can scale to an assisted Pistol Squat or do 2x the number in Air Squats. If you scale to an assisted Pistol Squat make sure you are maintaining the integrity of the movement, i.e. you shouldn’t be hanging onto a post and leaning way far back where you would be on your butt without the post.

Extra Work:

3) Stiff Leg Deadlift: 3 x 15

Heavier than last time. Rest 90 seconds between sets.

4) Run: 4 x 400m

Each run should be as fast as possible. Rest 2 minutes between each run. Record time of each run.

For results post weight of each of your 7 working Clean and Jerks along with time to complete Met-con plus any scaling used. If you did Extra Work post weight for SLDL’s, and each of your run times.

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