Warm up: Run Washburn loop or Ride 150 calories airdyne or row 150 calories
Then: 3 rounds
-20 Air Squats
-15 Strict Press 45#/25#
-10 Ab mat sit ups
-5 Burpees
Strength: In WOD
WOD: Power Clean 3-3-3-1-1-1
Increase weight every set working up to a Heavy 1 rep!
Rest 5 minutes
Jerk: 3-3-3-1-1-1
Increase weight every set working up to a Heavy 1 rep!
You are not looking for a 1 rep max! Last set should be around 90% or max.
Post weights for each lift.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
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