Weightlifting
Power clean + hang clean + power jerk – 70% (of clean) x 4 sets
Jerk dip squats – 90% (of jerk) X 3 X 4
Muscle snatch – 60%X 3 X 4
Strength/Skill
15 mins to establish a 1 RM for Clean & Jerk
or…
15 mins of Clean & Jerk practice
Conditioning
5 rounds for time of:
10 Clean & Jerk, 155/105 or (65% of above 1 RM)
1 Rope ascent, no legs
By Timm McCormic November 9, 2012 - 17:32
Do I complete all three evolutions or pick out of the weightlifting, s/s, and conditioning WOD?