October 24, 2017

Clean

Warm-Up Sets
Set #1 – 2 Power Cleans + 2 Front Squat @ 50% of 1RM Clean and Jerk
Set #2 – 2 Power Cleans + 2 Front Squats @ 55% of 1RM Clean and Jerk
Set #3 – 2 Power Cleans + 2 Front Squats @ 60% of 1RM Clean and Jerk
Set #4 – 2  Cleans @ 70% of 1RM Clean and Jerk
Set #5 – 2  Cleans @ 75% of 1RM Clean and Jerk
Set #6 – 2 Cleans @ 80% of 1RM Clean and Jerk 

Working Sets
3 Sets of 1  Clean @ 85% of 1RM Clean and Jerk
2 Sets of 1  Clean @ 85% – 90% of 1RM Clean and Jerk

WOD ( no Clock) 

5 “Giant Sets”:
5 Strict Pull-Ups
3 Wall Walks
10 Strict Ring Dips