S/S/S:

3 Position Clean & Jerk (hang, right above knee, floor) *

3X75%, 3×80%, 2×85%

Based on 1RM set 20Oct

* Only one jerk per set

WOD:

4 rounds on 3min clock

500m Row or 400m run

Max Power Cleans 135/95

Rest 1 minute

*Score is number of PC’s from all 5rounds

So, at the start of each 3 min, knock out either a 500M row or 400M run. With the remaining time, go max reps on Power Cleans. With the minute break between rounds, should see an all-out effort per round.

Scaling Options:

PC – use 70% of 1RM

X-tra:

5X3 Seated box jumps

Increase height every set

Video courtesy of the CrossFit Journal.  CF Powerlifting Cert instructor, Shane Sweatt with some knowledge bombs on seasted box jumps.