STRENGTH
Clean and Jerk, spend 10 minutes working on technique and work up to weight for workout
WOD
Level 1
5-4-3-2-1 Reps of Each for Time:
- Hang Clean and Jerk (choose challenging weight)
- Ring Row (double reps)
Level 2
5-4-3-2-1 Reps of Each for Time:
- Clean and Jerk (185/135)
- Muscle Up
Notes: Clean and Jerk should be moderately heavy, but should be a weight that you can power clean and push or split jerk. If scaling muscle ups to pull-ups or ring rows, double the reps (i.e. 10-8-6-4-2) and add pushing variation as well (i.e. box dips or hand release push-ups).
8:23 @ 85#, 2x pull-ups/box dips
Back’s pretty sore, so I didn’t go crazy heavy.
9:27 @ 105# w/ 2x ring rows with feet elevated and deep box dips
4:10 rx
10:51 @125#, 2spull ups + 2xR push ups
Failed my last rep of C&J and had to make a 2nd (successful) attempt
7:13 with bar muscle ups and 115#
8:22 @185# w/jumping bar muscle ups
225# C&J 1RM
6:49 105# and double the push and pull things.
10:03
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