Here’s the third week with this complex and the weights can go up just a tick for those of you who have been crushing your sets with good, clean, snappy technique over the last couple of sessions.

Happy Friday, weightlifting friends!

WOD For 08-30-19:

Every 90 Seconds For 20 Rounds (30 Minutes):

Hang Squat Clean + Front Squat + Jerk

 

*Use FOUR Weights:

ROUNDS 1-5: Light (50% of 1RM C&J)

ROUNDS 6-10: Moderate (60-65%)

ROUNDS 11-15: Moderate (70-75%)

ROUNDS 16-20: Moderate-Heavy-ish (80-85%)

 

*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.