S/S/S:

Power Clean + Front Squat + Jerk

4@65%

3@70%

3@75%

Sets start every 3 min

%s Based off 10 Jan 1RM

Video courtesy of Will Flemming.  Our third time hitting our C&J complex for this cycle.  The weights stay the same as last time, but reps increase, so the time for each set increases. Maintain good form throughout.

WOD:

20-15-10-5:

Chest2Bar Pull Ups

Ski Erg (Cals)

Box Jumps (24/20)

Use the box jumps as a recovery period for your arms and shoulders.  Try to shake the arms out during the jumps.

Scaling Options:

C2B -> Chin Above Pull Ups ->Buddha Pull Ups

Box height -> 20/16 -> As needed

Cool Down:

Roll out lats – 20 passes per side

Back roll to V-sit x 10 (slow and controlled)