WARM UP:
1000 Watt Bike
2 Rounds
10 Hang Cleans
10 Front Squats
10 Push Jerks
Then:
5 Min. of Hip and Shoulder Mobiltiy
LIFT:
Clean + Jerk
3 + 2 @ 60%
3 + 2 @ 65%
3 + 2 @ 70%
3 + 2 @ 75%
3 + 2 @ 75%
*If you do not have have a Clean & Jerk max take from 1RM Jerk or 85% of 1RM Clean.
**Read as follows: 1 Clean, 1 Clean & Jerk, 1 Clean & Jerk.
WOD:
“BATTLESHIP”
25 Min. AMRAP
2 Muscle Up
1 Complex (Dead Lift, Power Clean, Front Squat, Jerk)
*(225/155) (205/135) (185/125) (165/115) or 75% 1RM Jerk
POST WOD:
Roll & Stretch
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