Wednesday

Strength Development:

Clean & Jerk

5 minutes to warm-up:

Then:

10 minute EMOM

·    1 Clean & Jerk

·    Can be squat or power

·    Focus on technique

WOD

22 Minutes

3 rounds of:

·    5 C&J (RX 40/25 kg)

·    8 Chest-to-bars

·    10 wall-balls

Then:

3 rounds of:

·    5 C&J (RX 50/35 kg)

·    8 Chest-to-bars

·    10 wall-balls

Then:

3 rounds of:

·    5 C&J (RX 60/40 kg)

·    8 Chest-to-bars

·    10 wall-balls

Then:

3 rounds of:

·    5 C&J (RX 70/45 kg)

·    8 Chest-to-bars

·    10 wall-balls

Then:  add weight and go again if finished ( 10/5 kg)