STRENGTH:

#Clean and Jerk Complex

On the 1:30 x 7 Sets:

1 Power Clean

1 Front Squat

1 Push Jerk

1 Cluster

*Can drop bar following the Push Jerk

Set 1: 50% of 1RM Clean and Jerk 

Set 2: 55% of 1RM Clean and Jerk 

Set 3: 60% of 1RM Clean and Jerk 

Set 4: 65% of 1RM Clean and Jerk 

Sets 5-7: 70% of 1RM Clean and Jerk

*BeachFit will do same complex with Dumbbells

WOD:

#Rack City

For Time:

10 Power Cleans (155/105) RX+175/115lbs  BeachFit DB Power Cleans

50 Air Squats

10 Front Squats (155/105)   BeachFit DB Front Squats

50 Air Squats

10 Push Jerks (155/105)  BeachFit DB Push Press

50 Air Squats