Pre WOD

Every 2 minutes, for 6 minutes (3 sets):
Push Press x 3 reps

Immediately followed by….

Every 2 minutes, for 6 minutes (3 sets):
Power Jerk x 2 reps

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):
Split Jerk x 1 rep

Build over the course of the 20 minutes, with the goal being to establish today’s heavy split jerk.

WOD


Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
20 Single-Arm Dumbbell Hang Clean & Jerk (50/35 lbs – 10 each side)

Go as hard as you can, rest and repeat. Please note times for each of the three sets.