WEIGHTLIFTING:
Clean & Jerk:
5 Sets / Every 2-Min
3 *Clean Pulls + 1 Clean + 1 Front Squat + 1 Jerk
Work to a near max for the complex (no misses)
*As high as possible but do not have to be high pulls
**This is one continuous complex. Begin with the 3 Clean pulls, then the Clean (which is a full Clean), then the Jerks. I.E. the bar should not be dropped at any point during the complex.
WOD/METCON
8 Rounds (0:00 – 8:00)
:30 Max Effort Row
:30 Rest
Then…
(8:00 – 12:00)
60 Chest to Bar Pullups
(4-Min Cap)
Then…
8 Rounds (12:00 – 20:00)
:30 Max Effort Row
:30 Rest