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MONDAY 02132023

STRENGTH

Squat Clean and Jerk

Set 1 – 1 rep  @ 80-83%

Set 2 – 1 rep  @ 80-83%

Set 3 – 1 rep  @ 80-83%

Set 4 – 1 rep  @ 87%

Set 5 – 1 rep  @ 87%

Set 6 – 1 rep  @ 90-92%

Rest as needed

*1-2 singles at @ 90-92%


Split Jerk (Pause in Dip)

6 sets of 1 rep  @ 70-80%

Rest as needed


WOD

2 Rounds for Time:

6 Muscle-Ups/ 12 dips +12 rows

36 Wall Ball Shots @ 20/14

72 Double-Unders


REST 5 min


2 Rounds for Time:

14 Chest-to-Bar Pull-Ups

18 Single Dumbbell Hang Power Clean and Jerks 50/35

DB One-Arm Overhead Walking Lunge 50ft 50/35

*9/side for hang CJ

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