Strength
Back Squat (5 sec pause) – 6×2 @ 75%+
—Hold bottom for 5 seconds
Conditioning
6 Rounds (interval style)
3 Power Clean 185/115#
5 Push Jerk 185/115#
7 Back Squat 185/115#
50 Double Unders
—Rest 1 min between rounds
WOD Notes: Each round (95% effort) should be between 60-90 seconds (longer if you don’t have DU). Use same weight for all 3 movements. All 15 reps with the barbell should be unbroken/touch n go. Use around 60% of your push jerk/power clean. Subtract 5 minutes from your time. Scaling for DU are 100 singles.
Reminder: Weighlifting Clinic starts this weekend at Rage. Sign-up sheets are on my desk if you are interested. Ross will be running 2 cycles of this clinic. You may attend all of them if you want…(1) Snatch, (2) Clean n Jerk, (3) Accessory Exercises/Mobility. Each one is $20. 
Aaron C doing work on his last round
