6.23.23 WOD

Power Clean and Jerk
10 -8-6-4-2
*Each set should be touch and go building to a heavy 2 Power Clean and Jerk
*rest 90 seconds between sets

Then…

Back Squat
Every 1:30 x 6 Sets:

2 Tempo BS (3 sec down, 1 sec pause, 1 sec explode up)
+
1 Regular tempo BS

Start at about 50-55% of your 1 rm and build over the 6 sets.

Then…

For Time:

Buy In
20 Front rack lunges
10 bar facing burpees

2 Rounds:

21 Pull-ups
15 thrusters
9/7 Cal bike

Cash out:
20 Front rack lunges
10 bar facing burpees
15 Min Cap