Heavy C&J

Warmup

15 Back Ext.

2 Turkish getups each side

400m run or row 

50' 1 Arm Farmers carry R. then L.

10 Back ext. 

10 Pass throughs

10 OH Squats (PVC)

50 sit ups 

Mobility

Racing tomorrow, so I'll be hitting the legs hard today. 

Strength

Week 2 Bench Press

WOD

Clean & Jerk

3-3-2-2-2-1-1

If your form is not solid, spend the day just working on form with light weight. 

If your form is OK but needs work, don't get too heavy at the end.

If your form is solid, go for it. 

Endurance

10x 100m Strides for form.