S/S/S:

Clean & Jerk

5@75%

3@80

2×2@85%

Based on 1RM set 11Sept

Goal is to hold onto bar through the set.  You can do Touch and Go, or take a second to reset at the bottom if you like, but control the bar on the way down.

WOD:

Half “Chelsea”

EMOM for 15 min

5 Pull-ups

10 Push-ups

15 Air Squats

Score=total successful rounds*

* If you cannot complete the work in a required minute, complete the round you are on and then rest the remainder of that minute. Start up the next round at the minute mark.  Just note, this means the minute you did not complete does not count in total successful rounds. Ex. In minute 10, I don’t finish at the end of the minute, so, when minute 11 starts, I am still finishing up the work of minute 10.  Once done, I stop and rest the remainder of minute 11, then start back up in minute 12.  I make all the work for the rest of the rounds, so my score will be 14 rounds

Scaling Options:

-Ring Rows(if 5 is way too easy, move feet out further in front of rings)

-Push Ups to box or bench

-Air Squat to target

X-tra (done on your own outside of class):

Clean Pulls

3-3-3-3-3

Add 50# to heaviest C&J weight from today

2 min Olympic wall squat test

2 min roll out hamstrings and quads