Box Squat Squat 5×3 (80-85% 1RM)
- 25 high box jumps
- 3 minute plank hold
WOD Notes: Make the back squats pretty! There should be no risk of failure on box squats. Get to a heavy but good looking weight and stay for 5 sets.
- EMOM for 20 minutes of the complex: Clean + Hang Clean + Split Jerk (1+1+1). Increase gradually (not every minute) over the 20 minute span. Start around 50% 1RM clean and jerk.
- Deficit Snatch Pulls 5×2 (100% 1RM snatch, stand on 25# plate)
- Complete for time:
- 30 alternating single arm DB power clean and jerks (70/50#)
- 30 cal row
- 30 alternating single arm DB power snatches (70/50#)