Warmup
400m sandbag jog (5/4) – hugging the bag – no resting on the shoulders
3 rounds with the sandbag of
5 Power Cleans
5 Squat Cleans
5 Jerks
Before each round spend a minute loosening up the squat, front rack and forearms.
Strength
Work up to max weight without removing your hands from the bar for the following complex:
1 Power Clean
1 Squat Clean
1 Jerk
WOD
12 minute AMRAP
1 Clean and Jerk (80% of 1RM)
10 Burpees
10 Sandbag Front Squats
*If you don’t know your 1rm is, it’s a good idea is to pick something that is challenging for 2-3 consecutive reps.*
Ca$H Out – with a partner
30 GHD’s for time
Rest while partner b completes
25 GHD’s for time
Rest while partner b completes
20 GHD’s for time.
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