WOD

WOD
Weightlifting
Clean and Jerk
Clean and Jerk Primer
On the 1:30 x 5 Sets:
2 Muscle Cleans
2 Tall Squat Cleans
1 Push Jerk
1 Split Jerk

Set 1: 30% of 1RM Clean and Jerk
Set 2: 40% of 1RM Clean and Jerk
Sets 3-5: 45-55% of 1RM Clean and Jerk

Complex
On the 2:00 x 5 Sets:
1 Low-Hang Power Clean
1 Push Jerk
1 Low-Hang Squat Clean
1 Split Jerk

Set 1: 69% of 1RM Clean and Jerk
Set 2: 74% of 1RM Clean and Jerk
Sets 3-5: 79% of 1RM Clean and Jerk

Metcon
Metcon (Time)
3 Rounds For Time:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees

WOD

WOD  July 10, 2020

WOD
Weightlifting
Clean and Jerk
Clean and Jerk Primer
On the 1:30 x 5 Sets:
2 Muscle Cleans
2 Tall Squat Cleans
1 Push Jerk
1 Split Jerk

Set 1: 30% of 1RM Clean and Jerk
Set 2: 40% of 1RM Clean and Jerk
Sets 3-5: 45-55% of 1RM Clean and Jerk

Complex
On the 2:00 x 5 Sets:
1 Low-Hang Power Clean
1 Push Jerk
1 Low-Hang Squat Clean
1 Split Jerk

Set 1: 69% of 1RM Clean and Jerk
Set 2: 74% of 1RM Clean and Jerk
Sets 3-5: 79% of 1RM Clean and Jerk

Metcon
Metcon (Time)
3 Rounds For Time:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees