Strength
BB Complex – 7x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Jerk)
—Start @ 70% of 1RM CnJ & work up to a heavy complex
Conditioning
6 Rounds (interval style)
3 Clean n Jerk (77%)
12 Lateral Burpees over Bar
60ft Prowler Push (450/350/250#)
—Rest as much as needed between rounds
WOD Notes: You don’t have to squat the CnJ in the WOD. Each round is 100% effort. Focus on technique with the CnJ, but move as fast as you can through the burpees/prowler push. We will have 3 separate weights for the Prowler Pushes, so you will be grouped accordingly that way (you will stagger 1 minute behind). The prowler push is the length of Rage. It should be done without stopping & heavy. 