Clean and Jerk

Box Tops

Skill/Strength: Skill
WOD Prep/Mobility

WOD: Conditioning
4 RFT:
20 Box Jump Overs (24/20″)
15 Toes 2 Bar
10 Clean & Jerks (135/95#)

The weight of the Clean & Jerk increases each round.
Rd 1 = 135/95#
Rd 2 = 155/105#
Rd 3 = 185/125#
Rd 4 = 205/145#

Finish: Midline
Mobility

13.4

Skill/Strength: Strength
Back Squat
20 Unbroken reps @ 50% of 1RM

WOD: Conitioning
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean & Jerks
3 Toes-to-bar
6 Clean & Jerks
6 Toes-to-bar
9 Clean & Jerks
9 Toes-to-bar
12 Clean & Jerks
12 Toes-to-bar
15 Clean & Jerks
15 Toes-to-bar
18 Clean & jerks
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc

Finish: Midline
Weighted Plank Holds
2 x 45 seconds

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