Thursday

Warm up:
Row 250m easy, then 250m fast w/o straps
15 wall squats

Mobility

Strength/Skill:
Back Squat
10 min EMOM:
3 reps @ 60-70% of 1RM

WOD:
Choice:
Run or Row 5k (allow 30 mins)
OR
Power Clean & Jerk ladder 

Try to build to a 1 rep max: 3-3-2-1-1-1-1-1
Warm up:
50% x 3 cleans + 1 jerk
60%x 3 cleans + 1 jerk
75% x 2 cleans + 1 Jerk

Then Build to Heavy Single:
80%x 1 clean and jerk
85%x 1 clean and jerk
90%x 1 clean and jerk
Then 2-3 attemps at a 1 rep max

If you do not know your max, start off very light and work on technique. Build to a heavy single. The above guide should give you a great opportunity to make a successful lift. 
DO NOT START TOO HEAVY AND DO NOT MAKE MORE THAN 3 ATTEMPTS AT A 1RM.








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