Skill / Strength Tall Jerk 3 x 3* Footwork Split Jerk 3 x 3
Rest 2-3 mins between sets
WOD
For time: 30 KB Hang Cleans (32/24kg) A: 12 Bar MU / I: 12 CtB/P.Up / B: 12 Ring Rows 100 DU’s 20 KB Hang Cleans 9 Bar MU / CTB/P.Up / RR 75 DU’s 10 KB Hang Cleans 6 Bar MU / CtB/P.Up / RR 50 DU’s
WOD At 0:00… 50 Cal AB 100 StOH (40/30kg) 50 Cal AB At 15:00… AMRAP 15 15 rKB Swings (24/16kg) 12 Goblet Squats 15 Weighted Sit Ups 12 Down Ups* Alt Rounds