Wednesday, July 20

Strength

Every 90 seconds, for 9 minutes (6 sets):

Halting Clean Deadlift + Clean + Jerk (Perform a Clean Pull to mid-thigh with a 2-second pause, then lower the bar to the ground, pause for 1 second, then perform a Clean & Jerk)

*Sets 1-4 = 2 reps @ 65-70% of 1-RM Clean & Jerk

*Sets 5-6 = 1 rep @ 75-80% of 1-RM Clean & Jerk

Immediately followed by… Every minute, on the minute, for 4 minutes (4 sets):

Clean & Jerk x 1 rep @ 80-85% of 1-RM Clean & Jerk

WOD

For time:

15 Ground to Overhead (135/95 lbs)

30 Toes to Bar

12 Ground to Overhead

24 Toes to Bar

9 Ground to Overhead

18 Toes to Bar