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

Barbell Club

Skill/Strength: Strength
Shoulder Press
3 x 5 @ 85% of 1RM (add 5 lbs to last completed set)

WOD: Oly
The Barbell Club  is designed to help people improve on their strength along with their Olympic lifting technique. This class will provide you an opportunity to enhance your skill, expand your knowledge, become stronger and more confident regarding the Olympic Lifts.

During this class we will work on the Snatch and the Clean & Jerk.

Finish: Intensity
3 min AMRAP of Cindy

5 Pull Ups/10 Push Ups/15 Squats

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