Strength
15 Min To Find 1RM Clean n Jerk
***No more than 6 attempts, however you may just work on technique with lighter weights
Conditioning
12 Clean n Jerk 185/115lb
20 Wall Balls 20/14lb
9 Clean n Jerk 185/115lb
20 Wall Balls 20/14lb
6 Clean n Jerk 185/115lb
20 Wall Balls 20/14lb
3 Clean n Jerk 185/115lb
20 Wall Balls 20/14lb
Midline: a) 3×10 GHD Tempo Sit-ups b) 3×12 Weighted Back Extensions
WOD Notes: Clean n Jerk weight should be 65% of your new 1RM. You may choose to touch & go some reps or drop each one. Keep spreading the word about CF Rage 1 year anniversary celebration on May 18th!
Nicole locking out Muscle-Up!