Baseline:
Against a 5 minute Clock,
60M/50F Wall Ball Shots,
Max Calorie on the Erg.
Clean and Jerk Warm Up
6 x hang clean high pull
6 x hang muscle clean + 3 x strict press
6 x tempo front squat @ 53X1+ 3 x push press
6 x hang power clean to FS (hold PCln receiving position each time, each rep little deeper)
6 x clean pull under + 3 x push jerk
6 x hang (squat) clean + 3 x split jerk
WOD:
As Far as you can get in 20 minutes...
12-9-6
Clean and Jerk 135/95#
Hip Extension
-Rest 1:00
12-9-6
Clean and Jerk 155/105
Wall Ball
-Rest 1:00
12-9-6
Clean and Jerk 185/115
GHD Sit Up
