HANG POWER CLEAN + PUSH JERK + SPLIT JERK

A) Strength:

1a) Every 1:30 x 5:

1 Hang Power Clean + 1 Push Jerk + 1 Split Jerk @ 70% of Push Jerk 1RM

1b) In between sets complete 10-15 Banded Pulldowns

B) WOD:

5 Rounds of 30s Work/30s Rest:

1a) Russian KBS (Rx = 70/53, S = 53/35, 45/26, 35/26)
1b) Walking Lunges (Bodyweight)
1c) Hollow Rocks
1d) Barbell Rows (Rx = 135/95, S = 115/75, 95/65, 75/55)
1e) Banded Pushdowns* 

*Above 300# Bench Press, use a Heavy Band

Score = Total Reps

C) Extra Credit:

1a) Leaning Away DB Lateral Raises (3 x 12-15 ea). Rest 30s.
1b) DB Hammer Curls (3 x 10-12). Rest 30s.

Share