17 Dec 14

Posted: December 16, 2014 by House of Bross in Workout

Foam Roll
400M jog
THEN
5 OHS
5 Split Jerks 
5 Mid Hang Cleans 
5 Split Jerks 
2rds 
**use a Bar for the 2nd round

Clean & Jerk 
1 @ 60%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
Singles to a Max 
Spend no more than 30 min on this lift

WOD
400 M Run 
21 Power Cleans 135/95
21 Dips 
400 M Run 
15 Power Cleans 
15 Dips 
400 M Run 
9 Power Cleans 
9 Dips 
***scale @ 50% of C&J Max
15 min Cap

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