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