WEIGHTLIFTING PROGRAM 19.11

Strength: 
1) Clean + jerk: 

Work up to a 1x clean + 1x jerk max for the day. 

Then 1+1 @ 95% and 1+1 x 2 sets @ 90%.
 

2) Front squat: 

Work up to a 2 rep max for the day. 

Then 2 reps x 1 set @ 95% and 2 reps x 1 set @ 90%.
 

3) Power jerk: Work up to a 2 rep max for the day.
 

Work Capacity: “Matt 16″. 

Complete the following for time:
-16x deadlifts
-16x hang power cleans
-16x push presses
-300SU
-16x deadlifts 

-16x hang power cleans 

-16x push presses 

-300SU
-16x deadlifts
-16x hang power cleans
-16x push presses
 

Core: 3 rounds, not for time:
-Max rep toes to bar
-60 second lower back

CROSSFIT CKB ROMANORD