Strength
Clean n Jerk (tempo/pause) – 7×1 @ 75-85%
—The pull should be tempo (should take 2 seconds before you clear knee). This will force you to drive through the floor with the midfoot (use legs) and not yank the bar off the ground quickly with your back. On the Jerk, I want you to pause in the bottom of dip for 1 sec.
Conditioning
For Time
30 Power Cleans 185/115lb
60 Burpees
2k Row
Midline
3×1 Minute Weighted Plank (go heavy)
WOD Notes: PC weight is 65% of your 1RM PC. I would mix a few touch n go cleans with singles as your going through the 30 reps. We will have to run 2 heats for most classes, so be prepared.
***3 more days until the 2015 CF Games Season starts! Reminder – We will be doing 15.1 this Saturday at Rage! If you signed up for the Open and can’t come then, you can do it Fri/Sun/Mon, but please find a judge!
