Strength WOD: 3 sets of 5 shoulder press @ same weight across all 3 sets.
1 minute on / 1 minute rest
3 minutes on / 3 minutes rest
6 minutes on / Done!
For max reps,
15 Squat cleans (135 / 95#)
15 Double unders
Start each round from the beginning with the squat cleans.
THE SQUAT CLEAN, AKA THE CLEAN
|From the ground, first pull.
Take your time deadlifting the bar over your knees.
Don’t get out on your toes.
Triple extension: hips, knees, and ankles at extension, arms are not bending and pulling yet.
Exploding and jumping the bar up.