200 Meter Run or 250 Meter Row
8 Clean and Jerks
5 Burpees
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Strength/Lift: 1 Clean and Jerk (anyhow)
E30sec x 8 Sets - moderate load 55-65%
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Rotating EMOM x 9 Mins
Min #1 - 6-8 DB Snatch Left Side - 50/35
Min #2 - 6-8 DB Snatch Right Side
Min #3 - 6-8 Weighted Step Ups - 24/20” Box / 50/35 DB
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WOD: 12 Min AMRAP
5 Clean and Jerks - 65/45 L1, 95/65 L2, 135/95 L3
10 Push Ups
15 Wall Ball - 14/10 L1, 20/14 L2 & L3