Strength
Full Clean + Push Jerk + Split Jerk – 5 sets @ 80-90%
Conditioning
5 Rounds (interval style)
6 Power Clean 205/135#
6 Front Squat 205/135#
6 Jerk 205/135#
25 Cal Row
—Rest 2 minutes between rounds
WOD Notes: TD = 2-4 min/round. The goal is to do all 18 reps unbroken without letting go of the barbell each round, but if you have to break up the cleans during the later sets that’s fine. Row should be 95%+ effort. Weight should be around 65-70% of push jerk.
Schedule This Week
Wednesday = Normal
Thursday (NYE) = Open Gym 9am-2pm
Friday = Closed
Announcement: Whole 30 Challenge & Jacob’s Raw Detox starts January 4th!
