A quick note on the Clean and Jerk Complex.  I know personally, recipe I jumped weight, making this a bit heavy.  I started week 1 at 195, and jumped to 205.  My foot work felt sloppy.  So instead of just going heavier, I am going to drop the weight down to 185 and focus on perfect mechanics.

There is no shame in dropping the weight in an effort to refine your movement.  That being said, don’t be afraid to challenge yourself.  If the weight after the first 3 sets feels snappy and solid, make a 5 pound jump.

Workout of the Day

Strength/Skill

Clean/Push Press/Push Jerk/Split Jerk Complex

6 sets of this complex after a good warm up. 

Conditioning

AMRAP 14

4 Power Cleans 135/85

5 Box Jump and Over 24/20

6 Push Press Left Arm 45/35

6 Push Press Right Arm 45/35

5 Box Jump and Over