Thursday August 28, 2014

Strength/Skill: Clean and Jerk

  • Advanced – 6 sets of 1 Squat Clean + 2 Jerks (split or power)
  • Intermediate – 5 sets of 1 C&J
  • Beginner – Skill work with empty barbell

WOD: EMOM for 15 minutes:

Advanced

Even: 15KB swings overhead (53/35)
Odd: 5 Burpee Box Jumps (24/20)

Intermediate

Even: 15 Russian KB Swings (44/25)
Odd: 5 Burpee Box Jumps (20/18-tire)

Beginner

Even: 10 Russian KB Swings (35/25)

Odd:  3 Burpees with 6” jump and clap above head