Strength
Hang Clean and Jerk
1 Full hang clean and jerk every 30
seconds for 10 mins
@65% of 1rm clean and jerk
WOD
For Time (14 mins)
3 Rounds
12 HSPU
20 med ball Sit Ups
12 Ring Dips
20 Hang Power Cleans
@52.5/35
Peak
Back Squat
Build to a heavy 1 rep back squat
*Not a max weight. Around 90%
then
5×3@82.5% of 1RM
*Controlled down and minimize the bounce.