Strength
Hang Clean n Jerk – 15 min to work up to a heavy single
Conditioning
17 Min AMRAP
12 Cleans 135/95#
15 Bar Facing Burpees
12 Cleans 165/105#
15 Bar Facing Burpees
12 Cleans 185/125#
15 Bar Facing Burpees
12 Cleans 205/135#
15 Bar Facing Burpees
12 Cleans 225/155#
15 Bar Facing Burpees
AMRAP Cleans 245/165#
WOD Notes: The goal is to get to the AMRAP cleans at the end (first rep of the AMRAP cleans starts at 136). Score = total reps. First weight should be around 45% & you should increase by roughly 10# each set. You may power or squat clean, however keep in mind that power cleans are less taxing. Rx’d for burpees, is jumping over the bar. Scaling = step over bar. Masters weights = 115/75, 135/95, 155/105, 185/125, 205/135, amrap 225/155
