WENDLER
Bench Press
CLEAN AND JERK
0:00 - 8:00min
Tall Jerk - 3/3/3 with empty Barbell
Tall Jerk - 3/3/3 with 25% max clean and jerk
8:00 - 16:00min
Jerk Drive:
3 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3 @ 80%
18:00 - 30:00min
1 Power Clean
1 Hang Squat Clean
1 Split Jerk
Every 90 seconds for 7 sets
*Start at 70% of your best Clean and Jerk.
*Increase the weight after every successful complex.
WOD
4 rounds for time of:
21 Deadlifts - 50/35kg
15 Front Squats - 50/35kg
9 Shoulder to Overhead - 50/35kg
Time Cap: 10 minutes