We've been building for the last few weeks and will take a slight increase in the percentages this Friday before we see our heaviest session next Friday.  I know this video makes you want to bench with your homies in some Calvins, but we'll stick to the clean & jerk (extra front squats for lifting complex funsies). 

Get in here, we'll turn up the horrible Jock Jams radio, and then let's lift some weights! 

WOD For 07-06-18:

Every 90 Seconds For 20 Rounds (30 Minutes):

Squat Clean + Front Squat + Jerk


*Use FOUR Weights:

ROUNDS 1-5: Light (55-65% of 1RM C&J)

ROUNDS 6-10: Moderate (65-75%)

ROUNDS 11-15: Moderate-Heavy (75-85%)

ROUNDS 16-20: Heavy but NOT max (85-90%)


*Technical Consistency! Ideally 20 of 20 made rounds, no misses!


*If you miss during Rounds 16-20 you MUST lower the weight the next round.


*Any style of jerk is allowed.