16 January 2017

Tuesday 17 Jan 17

01/17

STRENGTH: 

                   A) Take 15-20 minutes to build to a heavy Clean & Jerk
                   Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off,                      keep the weight light and work on speed and mechanics.

                 
                   B) Power Clean  (These should be touch and go.  If you're feeling slow or off, reset the                        weight every rep.)
                        Set 1 – 5 reps @ 60% of 1-RM
                        Set 2 – 5 reps @ 60%
                        Set 3 – 5 reps @ 60%
                        Set 4 – 4 reps @ 65%
                        Set 5 – 3 reps @ 65-70%

WOD: 

                For time:
                30 Hang Power Clean @ 135/95 (Scaled 115/65)
                Run 400m
                20 Hang Clean @135/95 (Scaled 115/65)
                Run 400m
                10 Hang Clean and Jerk @ 135/95 (Scaled 115/65)

*For Scaled: Substitute the hang cleans and hang clean and jerks with power cleans.*

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