Strength 1
A – Power clean and jerk
– Build to a heavy double of the complex


B – EMOM x 9
– 3 reps – power clean and jerk

*Every minute on the minute for 9 minutes, perform 3 clean and jerks.

*Choose a weight that you can cycle in ~15 seconds. Think of the girl WOD “Grace” – 30 clean and jerks for time at 135/95.

*This will likely be lighter that what you did above because you need to move it quickly in a short amount of time.


Strength 2
C1 – Barbell Glute Bridge
– 4 x 10 (225/155) *suggested max weight
*Pause at the top, 3 sec to lower the bar


C2 – Incline DB curls
– 4 x 10

Mobility Work
Banded front rack stretch – 1 min/arm
Wall pigeon stretch – 1 min/leg