• Chris

Monday

WENDLER

Bench Press

CLEAN AND JERK

0:00 - 8:00min

Tall Jerk - 3/3/3 with empty Barbell

Tall Jerk - 3/3/3 with 25% max clean and jerk

8:00 - 16:00min

Jerk Drive:

3 @ 50%

3 @ 60%

3 @ 70%

3 @ 80%

3 @ 80%

18:00 - 30:00min

1 Power Clean

1 Hang Squat Clean

1 Split Jerk

Every 90 seconds for 7 sets

*Start at 70% of your best Clean and Jerk.

*Increase the weight after every successful complex.

WOD

4 rounds for time of:

21 Deadlifts - 50/35kg

15 Front Squats - 50/35kg

9 Shoulder to Overhead - 50/35kg

Time Cap: 10 minutes


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