Strength:
Clean and Jerk Complex:
Every 2:00 x 7 Sets
Power Clean
Rest 10 seconds
Squat Clean and Split Jerk
Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day
WOD:
“The Derivative”
RX:
3 Sets:
:45 Second On / :15 Second Off
Station 1: Calorie Echo Bike
Station 2: Dual Dumbbell Squat Cleans
Station 3: Abmat Sit-Ups
Station 4: Line Facing Burpees
Dumbbell Loads: 50/35lb, 22.5/15kg
Level 2:
Dumbbell Loads: 35/25lb,
15/12kg
Level 1:
Dumbbell Loads: 25/15lb,
12/7kg
Competitor:
3 Sets:
:45 Second On / :15 Second
Off
Station 1: Calorie Echo Bike
Station 2: Dual Dumbbell
Squat Cleans (
Station 3: GHD Sit-Ups
Station 4: Lateral Burpees
over Dumbbells