Level 1
15-12-9
Clean & Jerk
Ring Rows
round of 15 @ 42/30#
round of 12 @ 42/30#
round of 9 @ 42/30
Level 2
15-12-9
Clean & Jerk
Assisted Pull Ups
round of 15 @ 65/42#
round of 12 @ 85/57#
round of 9 @ 105/72#
Level 3
15-12-9
Clean & Jerk
Pull Ups
round of 15 @ 95/62#
round of 12 @ 115/82#
round of 9 @ 135/102#
Level 4
15-12-9
Clean & Jerk
Chest to Bar Pull Ups
round of 15 @ 110/75#
round of 12 @ 135/95#
round of 9 @ 185/125#
Daily Strength
Today’s Strength is in line with today’s WOD
Clean & Split Jerk.
We will spend time working the technique of the Split Jerk.
1 rep every minute for 10 minutes
Daily Motivation
Sacrifice
What are you willing to sacrifice for a chance at a better future?
Did you skip yesterday’s workout because you didn’t want to do bike sprints?
Were you successfully able to replace what you could have gained by coming in and doing it? Will what you did make you better at sprinting?
I see better results when I have help from others telling me to do things I don’t really want to do.
