STRENGTH (Clean -then- Jerk)
Set up so that you have a rack for the bar.
10 rounds, increasing weight as able.
Squat clean from low hang (just above knees), once finished set weight in rack.
Rest 1 Min.
Take weight from rack and Split Jerk it.
WOD
Complete as many rounds as you can without breaking up the reps.
1st Round:
2 x Pull-ups
30 second rest
5 x Push-ups
1 Min Rest
2nd Round
4 x Pull-ups
30 second rest
10 x Push-ups
*Continue increasing Pull-ups by 2 and Push-ups by 5 each round. If you come off the bar, or have to break the push-ups, then finish the round and be done. Make sure you stay strict with the rest.
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