Warmup
Strength:
1) Power clean + power jerk: Work up to a 1x power clean + 1x power jerk max for the day. Then 1+1 @ 95% and 1+1 x 2 sets @ 90%.
2) Back squat: Work up to a 2 rep max for the day.
3) Split jerk: Work up to a 2 rep max for the day.
Work Capacity: 5 rounds – Every 90 seconds, complete:
-150m row
-max rep clean and jerk (135#/95#)
*Rest 60 seconds between rounds
Core: 3 rounds:
-10x pause back extension
-60 second plank
