Tuesday

Warm Up
Run 400m or Row 500m
PVC Pass Thru’s
PVC Figure 8’s
Push Up Complex
Quad Stretch
Partner Medball Toss
Barbell Front Rack Holds

Skill Work
Clean & Jerk

Strength
Minute 1 and Minute 2: 5 Clean & Jerks @ 65%
Minute 4 and Minute 5: 4 Clean & Jerks @ 75%
Minute 7 and Minute 8: 3 Clean & Jerks @ 85%
Minute 10 and Minute 11: 2 Clean and Jerks @ 95%

Use minute 3, 6 and 9 to rest and add weights.  All Reps should be touch and go.

REST 5 Minutes

WOD
“The Ghost”
6 Rounds of:

1 minute of Rowing
1 minute of Burpees
1 minute of Double Unders (modification 25m suicides)
1 minute of REST