Clean and Jerk Ladder

Pulling Skill Strength:IMG_4253 IMG_4255 3 Rounds

10 Hip Thrust with empty bar 45#/33#

10 Muscle Snatch 45#/33#

WOD Complete as many reps as possible in 20 minutes of: 15 Clean and Jerks, 135-lb./95-lb. Rest 1 minute 155-lb./*105-lb. 15 Clean and Jerks, Rest 1 minute 185-lb./*125-lb. 15 Clean and Jerks, Rest 1 minute 225-lb./*145-lb. 15 Clean and Jerks Rest 1 minute 245-lb./*155-lb. 15 Clean and Jerks, Rest 1 minute 265-lb./*165-lb. 15 Clean and Jerks

Strength Focus: Bench press

-75% of 1RM x 5 reps superset with max rep strict ring dips

-85% x 3 reps superset with max rep strict ring dips

-95% x 1+ reps superset with max rep strict ring dips

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