Skill
Clean & Jerk
On The 1min 30sec x 5 sets:
1 Pause Power Clean (2secs @ knee, 2secs @ power, 2secs @ catch)
1 Power Clean
Set 1 @ 60%, set 2 @ 63%, set 3 @ 66%, set 4 @ 69%, set 5 @ 72%
Then...
4 sets of 4 Strict Press @ 70% of 1RM
WOD
3 Rounds For Time
400 m run
10 Power Clean & Jerk (135/95)
Clean & Jerk
On The 1min 30sec x 5 sets:
1 Pause Power Clean (2secs @ knee, 2secs @ power, 2secs @ catch)
1 Power Clean
Set 1 @ 60%, set 2 @ 63%, set 3 @ 66%, set 4 @ 69%, set 5 @ 72%
Then...
4 sets of 4 Strict Press @ 70% of 1RM
WOD
3 Rounds For Time
400 m run
10 Power Clean & Jerk (135/95)