WOD for 010819

Skill: Clean & Jerk Technique

No Strength – Just Warm Up for WOD

Metcon:

For Time: 28 Min Cap

3 Rounds

100 Double Unders

5 Bar Muscle-Ups

5 Shoulder 2 Overhead (starting C&J weight)

-Then-

9 Clean & Jerk

7 Clean & Jerk

5 Clean & Jerk

3 Clean & Jerk

1 Clean & Jerk

L1: 100 Doubles, 8 BMU     – 185/135, 205/145, 225/155, 245/165, 275/185

L2: 100 Doubles, BMU         – 135/95, 155/105, 185/135, 205/145, 225/155

L3: 150 Singles, 8 Pull-Ups     – 95/65, 115/85, 135/95, 155/105, 175/115

L4: 100 Singles, 8 Ring Rows – 45/25, 55/35, 65/45, 75/55, 95/65