Strength
Clean and Jerk
Build to Heavy Complex in 15min
2 Deadlift + 2 Squat Cleans + 2 Jerks
*
WOD
For time (CAP 9min)
90 Double Unders
15 Clusters 60/42.5kg
60 Double Unders
10 Clusters 60/42.5kg
30 Double Unders
5 Clusters 60/42.5kg
*
PEAK
Strength Circuit 4 Rounds (not for time)
10 Bent over rows @45% of 1RM Front Squat – Same weight as last week/ try keep it strict
10 single leg each side Romainian Deadlift @ 35% of Deadlift
Top of dip hold – Accumulate 20-25 seconds
30 second Hollow Hold
Bottom of Dip hold – Accumulate 20-25 seconds