Warm-up
2 Rounds
250m Row
200m Run
5 Moon the Sky
Strength
With a Partner
Squat Clean and Jerks
Minutes 1-3- 12 Clean and Jerks @80% of Max
Minutes 3-6- 10 Clean and Jerks + 10/5lbs
Minutes 6-9 + 8 Clean and Jerks + 10/5lbs
Minutes 9-12 + 6 Clean and Jerks + 10/5lbs
Minutes 12-15 4 Clean and Jerks + 10/5lbs
– Work with your partner to complete the number of reps/interval. Try to work in with someone of similar ability, or use 2 bars
WOD
2 Rounds
500m Row/400m Run
25 Goblet Lunges (1.5, 1)
Level 1 – (1,0.75)
Level 2 – (0.75,0.5)
ADV – (2,1.5)
Extra Work
Bar Muscle
10-8-6-4-2
20/15 Calorie Assault Bike on Dashes
*Scale to half reps or hardest version of a pull up that you can do
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