Strength
Above Knee Clean + Below Knee Clean + Split Jerk – 1 set every 2 min for 10 minutes
—Start @ 75% & work up to a heavy complex
Conditioning
For Time
21 Clean n Jerk 115/75#
12 Bar Facing Burpees
15 Thrusters 115/75#
12 Bar Facing Burpees
9 Power Snatches 115/75#
12 Bar Facing Burpees
15 Thrusters 115/75#
12 Bar Facing Burpees
21 Clean n Jerk 115/75#
12 Bar Facing Burpees
WOD Notes: TD = 10-15 minutes. Barbell weight should be very light for the CnJ (you don’t have to squat them), which you should be able to touch n go majority of reps. Thrusters will feel a moderately heavy, but you should still be able to do all 15 unbroken or in 2 sets max. Power snatches can either be quick singles or touch n go 3 reps at a time. REMINDER: Weights on the bar (touching the ground) must weigh more or the same as the empty bar!!!!
Bill – 200lb Hang Clean!