Clean and Jerk Ladder

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Pulling Skill Strength:IMG_4253 IMG_4255

3 Rounds

10 Hip Thrust with empty bar 45#/33#

10 Muscle Snatch 45#/33#

WOD
Complete as many reps as possible in 20 minutes of:
15 Clean and Jerks, 135-lb./95-lb.
Rest 1 minute
155-lb./*105-lb. 15 Clean and Jerks,
Rest 1 minute
185-lb./*125-lb. 15 Clean and Jerks,
Rest 1 minute
225-lb./*145-lb. 15 Clean and Jerks
Rest 1 minute
245-lb./*155-lb. 15 Clean and Jerks,
Rest 1 minute
265-lb./*165-lb. 15 Clean and Jerks

Strength Focus: Bench press

-75% of 1RM x 5 reps superset with max rep strict ring dips

-85% x 3 reps superset with max rep strict ring dips

-95% x 1+ reps superset with max rep strict ring dips

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Comments

  1. Great post.

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