Pre WOD

Every 2 minutes, for 20 minutes (10 sets) of:
Clean & Jerk
*Sets 1-2 – 2 reps @ 65-70%
*Sets 3-4 – 1 rep @ 75-80%
*Sets 5-6 – 1 rep @ 84-88%
*Sets 7-8 – 1 rep @ 92-96%
*Sets 9-10 – 1 rep @ 96+%

If you’re feeling good, aim for a new Clean & Jerk PR!

WOD


Every 5 minutes, for 15 minutes (3 sets) for times:
400 Meter Run
10 Strict Handstand Push-Ups
10 Ground to Overhead (135/95 lbs)

Note times for each of the three sets, and sum your total working time. Goal is to be aggressive and have the lowest total working time.