WARMUP
STRENGTH
Pause Clean and Jerk
Set 1 – 1 rep @ 80%
Set 2 – 1 rep @ 80%
Set 3 – 1 rep @ 82%
Set 4 – 1 rep @ 82%
Set 5 – 1 rep @ 84%
Set 6 – 1 rep @ 84%
Rest as needed
*1 sec pause at knee + 1 sec pause in dip before jerk
THRUSTERS
Every 30 seconds, for 4:30 (9 sets):
start @50% increase every 3 reps
1 Barbell Thruster
WOD
AMRAP 15 minutes:
10 Burpees to Target
Row 15 calories
20 Wall Ball Shots @ 20/14
****XTRA 40 kipping Hspu for time …4 min cap!
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