STRENGTH:

EMOMx10: 1 Clean and Jerk

This is part of a progression for building your Clean and Jerk.  Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

WOD:

#clang and bang

For time:

21 Hang Power Cleans
21 Front Squats
21 Jerks
21 C2B Pull ups
21 HSPU
15 Hang Power Cleans
15 Front Squats
15 Jerks
15 C2B Pull ups
15  HSPU
9 Hang Power Cleans
9 Front Squats
9 Jerks
9 C2B Pull ups
9 HSPU

Rx 155/105 for all barbells.  (Scale to 135/95, 115/75, 95/65 if needed)

UnLoaded (No Barbell) WOD:

21 KB Swings
21 Goblet Squats
21 KB Goblet Push Press Overhead
21 Ring Row
21 Hand Release Pushups
15 KB Swings
15 Goblet Squats
15 KB Goblet Push Press Overhead
15 Ring Row
15 Hand Release Pushups
9 KB Swings 
9 KB Goblet Squats
9 KB Goblet Push Press Overhead
9 Ring Row