Heavy Single

 

 

1) BARBELL SKILL (10 min)
Build to a heavy Power Clean & Jerk single

Overhead Options
Level 1 – Push-Press
Level 2 – Push Jerk
Level 3 – Split Jerk

Note: If you know your 1 RM Squat Clean & Jerk compare the ratio between today’s lift. Ideally your percentage of your Power Clean & Jerk should 80-90% of your Squat Clean & Jerk. Commonly if the percentage is close to or greater than 100%, there is either a technique error and or a squat strength imbalance.

2) WOD
AMRAP 12
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders


3) AP
Assault Bike
5 Rounds
20 sec ME AB Cal
40 sec Rest

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