Strength
BB Complex – 7x (1 Cluster + 1 Split Jerk)
—Start @ 70% of CnJ & work up to a heavy complex. The split jerk should be easy relative to the cluster, so make sure to work on speed under bar.
Conditioning
5 Rounds
10 Power Clean 155/105#
10 Push Jerk 155/105#
20 Cal Row
—Rest 90 sec between Rounds (Subtract 7.5 min from time)
WOD Notes: The goal is to go unbroken (touch n go) for all 10 PC & 10 PJ. So try to do all 20 reps in a row unbroken for as long as possible. Each round is 95% effort! Barbell weight should be around 55-60% of 1RM. Cluster = Sq Clean Thruster
Reminder: Gymnastics seminar (March 22nd) sign-up sheets are on my desk. Please try to pay the $20 as soon as you can once you are signed up!
Dan F looking huge!