Friday

STRENGTH (5/3/1 pgm)

Shoulder Press

CLEAN AND JERK

Front Squats - 3/3/2/2

-Then-

00:00 Squat Clean

00:45 Power Clean/Split Jerk

01:30 Squat Clean

02:15 Power Clean/Split Jerk

03:00 Squat Clean

etc...

Every 45 seconds until 07:30 minutes

WOD

"Partner WOD"

10/9/8/7/6/5/4/3/2/1 reps of each:

Deadlift - 110/70kg (130/90kg)

Bench Press - 80/50kg (90/60kg)

Clean - 60/40 (67.5/45kg)