Clean and jerk

3 Waves of:
35 Double-unders (before each CnJ set)
3-2-1 Clean and jerks
Rest 3:00 b/t waves

Flow. 3 Waves @ increasing weights of: 35 DU, 3 CnJ, 35 DU, 2 CnJ, 35 DU, 1 CnJ. There is no set rest between the sets within a wave. The intent is you add the weight on the bar, re-focus and continue.
Example. Make sure your jumps in weight make sense (don’t follow the %s blindly)

1 wave – 3 @ 65%, 2 @ 70%, 1 @ 75%
2 wave – 3 @ 70%, 2 @ 75%, 1 @ 80%
3 wave – 3 @ 75%, 2 @ 80%, 1 @ 85%

– (you can go for lighter %s / take smaller jumps), the main intent is for the weight in each set and each wave to get heavier.

– This a sports specific weightlifting piece
– Drop the bar between each rep on the CnJ.
– Adjust the percentages as needed to ensure you can build in weight on each progressive wave