Strength / Skillwork
Clean & Jerk
1-1-1-1-1-1
Warm-up and work up to sets of 1. Do NOT go heavier unless form and mechanics are good. You should be working on using a squat clean for this versus a power clean.
WOD
Partner WOD
With a partner of approximately equal skill do the following 10:00 AMRAP
– 10 Syncro Hanging Knee Raises [T2B]
– 10/10 Alternating Box Jumps or Step-ups 24/20″ [Jump only]
– 10 Syncro Single-Arm DB Snatch 30/20# [50/35#]
Elements/Solo WOD
10:00 AMRAP
– 15 Hanging Knee Raise [T2B]
– 15 Box Jumps or step-ups 24/20″ [Jump only]
– 15 Single-arm alternating DB Snatch 30/20# [45/30#]
