4-24-13

4-23-13
Clean & Jerk
Wave 1:
1 x 3 @ 75% -3 min rest- 1 x 2 @ 80% -3 min rest- 1 x 1@85%

3min rest

Wave 2:
1 x 3 @ 75% -3min rest- 1 x 2 @ 80% -3min rest- 1 x 1@85%

Front Squat
Find 3RM

S/S
Behind the neck jerk
4 - 4 - 4 - 4

WOD:
Black Jack 21
Push up 20-19....1
Squat     1-2.......20


PLEASE READ
If it say's Clean & Jerk it means a full squat clean. If it says Snatch it means a full squat underneath the bar. If it says Power clean, power clean & jerk or Power snatch you do not have to get underneath the bar in a squat. If it says Snatch or clean in a WOD you can do either power or full.