6/14/2012 Clean and Jerk…then WOD

Skill/Strength

Work up to a HEAVY but Excellent form 1 rep max Clean and Jerk

WOD

Buy in: 500m Row

3 rounds of

15 Ring Dips

50 Double Unders

Cash out: 500m Row

X-GRIT

BARBELL

1) 1 Rep Max Clean and Jerk (Legit Form)

2) 7 min EMOM of 2 Clean and Jerks using 90% of above

STRENGTH

1a) 4X3 1&1/4 Front Squats 75% of 1rep max

1b) 4X9,7,5,3 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.

CONDITIONING

Buy in: Row 500m

3 rounds of:
20 Ring Dips
50 Double-Unders

Cash out: Row 500m

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