Wednesday the 9th

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O:

1) Pause Clean (3 count pause @ knee) + Jerk: 5X2+1 – work to a heavy (but perfect) double for the day, rest as needed

2) Pause Clean (3 count pause @ knee) + Jerk: 1×2+1@95%, 1×2+1@90% of max from #1 – rest as needed

S:

1) Back Squat: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% – rest as needed.

2) Front Squat: 1X5@60%, 3X5@70% – rest as needed.

C:

5 rounds

:45 ME HR Push-ups
:15 Rest
:45 ME Burpee Box Jumps 24/20″
:15 Rest
:45 ME Row
:15 Rest

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Filed under crossfit, fitness, Oly, strength & conditioning

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