Olympic Lifting:

Clean and Split Jerk
5×3 Heavy but not max max (shoot for 75-80% of 1RM)
These do not have to be touch and go. You can drop after the jerk. Re-grip immediately though.

Post weight used to Comments

Strength:

A) Clean Pull
      -4×4 @ 90%
B) Front Squats
      -4×2 As Heavy As Possible

A and B work is done as supersets. For example, perform a set of 4 Clean Pulls, rest 60 seconds, then perform 2 Front Squats, then rest 60 seconds. Repeat until all sets are complete

Post Front Squat weights to Comments

WOD:

For Time*:

40 Burpees
30 Power Cleans, 135/95
20 Walking lunges in Front Rack (135/95)

*EMOM complete 5 Med Ball Clean/Wall Balls, 20/14

Post time to Comments