Clean and Jerk
4 sets of 1.1.1 reps @ 77-87%
Rest as needed
Front squat
1 rep @ 85% Current Est 3RM
--rest 30 sec--
then complete 2 reps
--rest 30 sec--
then complete 3 reps
--rest 30 sec--
Continue to add 1 rep until you reach an 8-9/10 RPE, leaving 1-2 reps in the tank for the day; rest as needed
WOD
2 sets:
AMRAP 4 Minutes:
25 Wallballs 20/14lbs
20 DB Snatches @ 50/35lbs
AMRAP double unders in remaining Time
--Rest 2 minutes--
AMRAP 4 Minutes:
25 Wallballs 20/14lbs
20 DB Snatches @ 50/35lbs
AMRAP crossover single unders in remaining Time
--rest 2 minutes--
*Level 2
15 wall balls
15 db snatch
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