Monday, 7 June WOD

Warm-up: 10 minutes

  • 15/12 Cal Row
  • 10 PVC strict press
  • 15/12 Cal Row
  • 10 Squat Jumps
  • 15/12 Cal row
  • 10 Tempo Push Ups
  • 15/12 Cal Row
  • 10 Light DB hang clean and jerks (per arm)

Strength/Skill: EMOM

3 Power Clean + 3 Push Jerk, pick load Every 1 min for 10 mins.

Pick a weight you can go touch and go and unbroken with. Should be around 70% of 1RM C&J!

METCON: Reps for time

  • 15-12-9 reps, for time of:
    • Clean & Jerk, 135/95 lbs
    • Chest-to-bar Pull-up

Scaling Options: Weight for these C&Js should be light so that you can stick to fast singles, scale C2B to regular pull ups, jumping pull ups or inverted rows if needed based on skill level.


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