Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Skills Practice

3 Sets of:

5 Tall Cleans

5 Tall Push Jerks

Then,

Squat Clean Technique

Push Jerk Technique

Then,

12 Mins. to find a heavy Squat Clean

12 Mins. to find a heavy Push Jerk (from the Rig)

Clean (Record Heaviest Single Here)

Push Jerk (Record Heaviest Single Here)

Conditioning

10 Min. Time Cap.

Squat Clean Grace (Time)

30 Squat Clean and Jerks (135/95)

[Scale 1]:

Weight (95/65)

[Scale 2]:

Weight (65/45)

Recovery

Couch Stretch

3 Mins. / Side