WOD

STRENGTH Every 3:00 x 8 sets: 1 Squat Clean 1 Front Squat 2 Jerk Build to a heavy, technically sound complex Start at 60% 1RM CJ WOD Every 4:00 x 6 sets 2:00 min on / 2 min off Set 1 - Set 2: 8 Thrusters (50/35 kg) 10 Burpee Over Bar 8 Thrusters Max Burpee Over Bar Set 3 - Set 4: 8 Push Press (60/40 kg) 10 Hang Clean 8 Push Press Max Hang Clean Set 5 - Set 6: 8 Jerk (70/45 kg) 10 Box Jump (20") 8 Jerk Max Box Jump (20")