Strength
Clean n Jerk – 1 EMOM for 10 Min
—Start @ 75% & work up to 90% by the end.
Conditioning
6 Min AMRAP Ladder
1 Clean n Jerk 185/115lb
1 Box Jump 36/30″
2 Clean n Jerk 185/115lb
2 Box Jumps 36/30″
3 Clean n Jerk 185/115lb
3 Box Jumps 36/30″
*Keep climbing ladder for remainder of 6 min
Assistance
4×8 Weighted Back Extensions
WOD Notes: Clean n Jerk weight should be 65% of 1RM. Should be moderately heavy, but you should still be able to transition quickly to a push jerk immediately from a quarter squat during the clean. Box Jump height for scaling is 24/20/18″.
