We will be doing the #zebo and #Power Clean strength in class.

WOD:

#zemo

3 rounds
30/24 Calorie Row
30 Chest to bar pull ups *Scale to Pullups, Jumping Pullups or Ring Rows
-rest until 15:00-
3 rounds
30 Push Ups
60 Air Squats
-rest until 25:00-
30 Clean and Jerks (135/95) *Scaled 115/75lbs

Target Time each set: 6-7 minutes

Time Cap each set: 9 minutes

Rx+ Version of #zebo (to be done during Open Gym)

3 rounds
30/24 Calorie Row
30 Chest to bar pull ups
-rest until 15:00-
3 rounds
30 Push Ups
60 Air Squats
-rest until 25:00-
90 air squats
45 Push Ups
45/35 Calorie Row
45 Chest to bar pull ups
-Rest until 35:00-
AMRAP 5 Minutes
Max Clean and Jerks (135/95)

Target Time each set: 6-7 minutes

Time Cap each set: 9 minutes

Target reps clean and jerks: 40+

STRENGTH:

#Tall Jerk + Jerk Balance + press in jerk split stance:
– (3+3+3) x 3 sets.
* Rest 60-90 seconds between sets

#Dip + Jerk + 10 sec Overhead Hold(after you have recovered your feet):
– (1+1+10 sec Hold) x 5 sets
* Rest 2 minutes between sets *Work up from 80%-87% 1RM Jerk

#Power Clean:
– 2×3 (70-75%)
– 2×2 (75-85%)
– 2×1 (85-90%)
* Rest 60-90 seconds between sets

OPTIONAL WOD:

#field smasher

3 Sets (1 Set Every 6 Minutes)
50 yard Sled Push (1×45/25)
10 Muscle Ups
50 yard Sled Push (1×45/25)
5 Muscle Ups