Week 5(of 12)Day 24

A. Build
Clean and Jerk Cluster – 1.1.1 x 4; rest :90 sec

B. Condition
3 Rounds
15 Power Cleans@135/95
Run 200 Meters
15 STO@135/95
Run 200 Meters

15 min cap

Alpha – As written, if you are able to complete “Grace” in under 4 min
Bravo – 115/80
Charlie – 95/65
Delta – 65/45, if you are new to the clean and jerk you may do DB ground to overhead as well

Extra
Tempo Clean Deadlift – 3-3-3-3@80% or above; start in a standing position, 6 second eccentric(stop just above the floor), do not drop last rep.
Single Arm Overhead Carry – 50 Meters each arm x 3