S/S/S:

Power Clean

5X5+1 Split Jerk

Increase weight ea set

Video courtesy of Rogue Fitness.  Since it is power, no full squat on the cleans. Focus on sticking the landing and shooting the elbows in front of the bar as fast as possible. The reps do not have to be touch and go, but do not wait more than 4 seconds between reps during a set.   At the end of each set, do 1 Jerk.

WOD:

4 Rounds:

250M Row

30 Double Unders

20 Air Squats

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All-out cardio and gymnastics WOD!

Scaling Options:

DUs -> Penguin Jumps -> DU attempts

Cool Down:

Banded tricep stretch x 2 min per

Roll out quads