Clean & Jerk

Warm-up

250m row

25 jump squats

than with an empty bar

10 deadlifts 

10 power cleans

10 squat cleans

10 jerks

also work on hip flexors 

sWOD

Clean & Jerk

Novice

10 x 1

NOTE: Light weight focusing on form and technique.  Attempting to get a full squat clean.

Advanced:

6 x 2

NOTE: Adjust at the bottom if needed.  Don't worry about "touch-n-go"

Fire-breather/ Competitor

Find 1 rep max clean & jerk 

WOD

Novice 

2 rounds for time of;

500m row

20 empty bar thrusters

10 burpees

Advanced & Fire Breather

Jackie

1000m row

50 thrusters (bar only)

30 pull-ups (fire-breathers do chest to bar)