(Competition / Phosphogenic 1-10 sec bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 BB deadlifts, 10 BB OHP, 10 BB front squats
SOD
Every 2 minutes, for 30 minutes (15 sets total):
Clean & Jerk
Sets 1-2 = 3 reps @ 60-65%
Sets 3-4 = 2 reps @ 70-75%
Sets 5-6 = 1 rep @ 80-85%
Sets 7-8 = 1 rep @ 85-90%
Sets 9-10 = 1 rep @ 90-95%
Sets 11-12 = 1 rep @ 80-85%
Sets 13-15 = 1 rep @ 85-90%
(For those just learning the C&J: focus on 2-3 reps for the entire time keeping the weight lighter with a focus on technique.)
WOD
Tabata This: (4 min)
2-5# Plate Reverse Snow Angels
