CrossFit08844

15 May 2015

Warm Up: 3x10 trunk, 3x5 Push Ups/Squats, cross sym
5x High Hang Power Clean/Press/Hang Power Clean/Push Press/Power Clean/Push Jerk/Power Clean + Push Jerk


WOD

Part 1

Power Clean + Push Jerk
One set every 90 seconds for 8 sets

Set 1-4: 40-70%
Set 5-8: 80-100%

Increase after each successful set only if mechanics are solid on both movements.
If new to this lift, build up to the weight you will be using for the workout and practice technique.
65,95,115,115,135,135,155,155

Part 2

AMRAP in 3 minutes:
3 Power Cleans (135#)
3 Push Jerks

Rest 2 minutes

AMRAP in 2 minutes:
2 Power Cleans
2 Push Jerks

Rest 1 minute

AMRAP in 1 minute:
1 Power Clean
1 Push Jerk

Total Reps = 26