Strength-

Clean & Jerk

3 Clean and Jerk @65% 1 RM Clean and Jerk

-rest 20 seconds-

2 Clean and Jerk @65% 1 RM Clean and Jerk plus

10/5# (male/female)

-rest 2 minutes-

3 Clean and Jerk @70% 1 RM Clean and Jerk

-rest 30 seconds-

2 Clean and Jerk @70% 1RM Clean and Jerk plus

10/5# (male/female)

-rest 2 minutes-

3 Clean and Jerk @75% 1 RM Clean and Jerk

-rest 40 seconds-

2 Clean and Jerk @75% 1 RM Clean and Jerk plus

10/5# (male/female)

*Use the rest period to practice changing weights quickly. If you change them faster than the allotted rest period, then rest until the rest period is over.

Metcon-

3 Sets

AMRAP 4 Minutes

12 Chest to Bar Pull Ups

12 Front Squat (135/95)

12 Chest to Bar Pull Ups

In remainder of time: Max Clean & Jerk (135/95)

*Rest 2 minutes between sets.