Strength
Split jerk:
3 reps x 3 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 3 sets at 90%+
WOD
RX
3 rounds for time:
15 power cleans (105/155 lb)
400-m run
Plank hold for time equal to run time
– Plank hold should be unbroken.
SCORE:
TOTAL TIME
Level 2
3 rounds for time:
12 power cleans (75/115 lb)
400-m run
Plank hold for as much of run time as possible
SCORE:
TOTAL TIME
Level 3
3 rounds for time:
10 power cleans (35/45 lb)
200-m run
Plank hold for as much of run time as possible