7.26.24 WOD

1:30 Row
into…
2 Rounds
5 BB RDL
5 BB Muscle Clean
5 Pause FS
5 Strict Press

Then..

Empty bar
5x
Power clean. Hang squat clean. Front squat. Jerk.

Then…
Cleans
(Week 2 of 4)

Every 90 seconds x 10sets

1-5: 1 Power Clean + 1 Hang Squat Clean + 2 FS + 2 Jerks

6-10: 1 Power Clean + 1 Hang Squat Clean + 1 FS + 1 Jerk

Build over the 8 sets, and focus on hitting full hip extension on both the cleans and the jerks.

Jerks: focus on speed under the bar.. not pushing the bar up. Get your head through as soon as the bar passes your forehead.

Then…

For Time:
20-16-12-8-4
DB Bench
–
5-4-3-2-1
Squat Clean 155/105. 135/95. 95/65
Rope climb / burpee pull up