STRENGTH:
7 Sets:
2 Power Cleans
1 Split Jerk
*Climbing to a heavy complex for the day, but not a max effort. Start with the below percentages, and build on the final three sets all based on how the loads are moving today. This complex does not need to be "touch and go" power cleans.
Set #1 - 70% of estimated 1RM Power Clean and Jerk
Set #2 - 74%
Set #3 - 78%
Set #4 - 82%
WOD:
Every 5:00 x 4 Rounds
3 Power Cleans 155/105
9 Deadlifts 155/105
12 Barbell-Facing Burpees
15/12 Calorie Row
SWEATFEST:
AMRAP in 20:00
Row 500m/Run
30 G2O
15 Box Jumps