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Thursday, March 30

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RXD
Part 1:
1 Power Clean + Jerk
1 Squat Clean + Jerk
Work up to a heavy load for the Complex

Part 2:
3 Rounds
7 Squat Clean and Jerk (135/95lbs)
14 KB Swings (53/35)
21 Slamballs (20/14lbs)

FIT
Part 1:
Power Clean + Jerk
Power Clean + Jerk
Work up to a heavy load for the Complex

Part 2:
3 Rounds
7 Power Clean and Jerk
14 KB Swings
21 Slamballs


The focus today is two-fold. First, everyone will spend some time under tension focusing on their technique in the Clean and Jerk.   The second focus is to take this heavy load (roughly) and lift it for multiple reps in a workout.

Scoring

Part 1: Record heaviest load for Complex.

Part 2: Time to complete the Workout.

WOD Goal

The KB Swings are a little heavier than normal, but it is only 14 swings, so people should be able to hang on unbroken each round. Slamballs are one of those movements that you can keep performing without stopping, even when you don’t want to!

Beyond RXD

Rest
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