Take 20 Minutes to determine a max effort in the
Clean and Jerk
*Go as heavy as you can without pressing out the bar. Pressouts are misses. If you miss or pressout a weight you can’t go up before you make the weight. If you miss the same weight twice your done for the day.
2 rounds of:
10 Clean and Jerk, 135 / 95 lb.
Then, 2 rounds of:
10 Clean and Jerk, 115 / 75 lb.
5 x 5 Straight Leg GHD with bar
5 x 5 Bent over Rows @ 70% of power clean or as heavy as you can do them we