Strength
Cluster + Push Jerk + Split Jerk – 1 set every 2 minutes for 10 minutes.
—Start @ 90% of cluster & go as heavy as cluster allows. Push jerk & Split Jerk are there to work on technique.
Conditioning
20 Min AMRAP
5 Power Clean 185/125#
6 Front Rack Lunges 185/125#
5 Push Jerk 185/125#
15 Cal Row
WOD Notes: TD = 6-9 rounds. Use same weight for all 3 movements. Should be around 65% of 1RM PC. You should be able to go right to the jerks after the lunges without dropping bar.
2015 Lumber Games!