Thursday, September 3

Warm-up

Row 400 meters

10 wall ball

10 burpees

10 squat cleans with med ball

10 Push jerks with med ball

10 Split jerks with PVC

Burgener warm-up with clean grip

Lift:

Jerk (split or push)- 3×70%, 3×80%, 3×90%+ reps.

 

WOD

For time:

Row 30 Cals

30 Bar facing burpees

30 Hang Power Cleans

 

L1- choose weight

L2- 125/85lbs

L3- 135/95lbs

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