1. Clean & Jerk
A. 3 sets of:
Power clean + Squat Clean + Jerk @ 85%
B. Spencer Arnold 7/13 Cycle:
6 x 2/4 reps @ 94% of Monday
2. CFO WOD
Part 1:
10 min to build to a heavy:
5 Bench Press
Part 2:
1 minute on, 1 min off for 20 min for total rounds and reps:
3 Squat Cleans 225/155#
3 Strict deficit handstand pushups
3 Deadlifts 225/155#
*Rest when the you hit the one minute mark, then continue where you finished off