ATHLETE

A. 5-7 sets of a 3-Position Squat Clean + Split Jerk Complex, climbing in weight when possible
*Each complex consists of 4 reps: the three position clean + 1 jerk at the end.
Pos 1: Hips (High Hang)
Pos 2: Just above knees (Low Hang)
Pos 3: Floor

**Beginners: 5-7 sets of 1 Power Clean + 1 Jerk

B. AMRAP 7 of:
10 Thrusters (95/65)(75/55)(65/45)
5 Bar Facing Burpees
10 Hang Power Cleans (95/65)(75/55)(65/45)
5 Bar Facing Burpees

COMPETITOR

A. Clean and Jerk Complex
10×3-Position Squat Clean + Split Jerk*, climbing
*each complex consists of 4 reps; the three position clean + 1 jerk at the end.
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor

B. Barbell Conditioning*  This will also be the Barbell Club WOD tomorrow (Thurs)
1. Teams of 3, Complete AMRAP 7:

50 Back Squats, 155/105
50 Back Squats, 205/145
AMRAP Back Squat in remaining time at 245/165
divide the work amongst your teammates as you see fit

*If doing this workout with just 2 people, change to 35 reps at each weight

3 minute rest

2. Teams of 3, Complete AMRAP 7:
50 Push Press*, 135/95
50 Push Press*, 155/105
AMRAP Push Presses* in remaining time at 185/135
*Must be a Push Press, not Jerk.
divide the work amongst your teammates as you see fit

*If doing this workout with just 2 people, change to 35 reps at each weight

3 minute rest

3. Teams of 3, Complete AMRAP 7:
50 Power Cleans, 135/95
50 Power Cleans, 155/105
AMRAP Power Cleans in remaining time at 185/135
divide the work amongst your teammates as you see fit

*If doing this workout with just 2 people, change to 35 reps at each weight

C. Conditioning
AMRAP 7 of:
10 Thrusters, 95/65
5 Bar Facing Burpees
10 Hang Power Snatches, 95/65
5 Bar Facing Burpees