MONDAY

We will have the usual class times even though there is a holiday this week.

STRENGTH:

clean and jerk 

Find 1 Rm

*** You will want to squat clean and jerk if you want a heavy 1 Rm. Get out of your comfort zone of the power clean and squat!

CrossFit WOD: 

800 meter run buy in

3 rds:

10  power clean and jerk 135/95 RX+ 155/115

15 pull-ups RX+ C2B

EXTRA CREDIT:

3 sets:

10 windshield wipers 115/85

Check out this video of Dimitry Klokov and the clean and jerk of 463#…