Strength/Skill
a) Clean n Jerk Complex – 5x (1 Pull to mid thigh + 1 Full Clean + 1 Jerk)
—60%, 65%, 70%, 75%, 80%
b) Front Squat – Work up to a 1RM, then do 3×2 @ 90%+
Endurance
Air Dyne: 5×1 min sprints @ 90% effort
—Rest 1 min between each set
Conditioning
For Time
50 Wall Balls 35/25lb (slam ball)
20 Hang Power Clean 185/115lb
100 Cal Row
WOD Notes: HPC weight is 65% of 1RM. Focus on keeping your feet underneath of you during the HPC (try not to jump them out wide on the catch).
Kyle Lograsso making pull-ups look easy!