-Warm Up-
3 rounds
21-15-9
Cals on rower (increase intensity)
5/5 elbow pass throughs
10 Front Squats (Empty Bar)
5 up/downs over the rower
10 Push Press With Empty Bar
Rest :30
-Skill/Strength-
Clean and Jerk Prep
-WOD-
FOR TIME : 15:00 minutes
21-15-9
Thruster 95/65
Cal Row
Burpee Over Rower
-12:00 Cap on Part I-
Then Immediately Into…
II. IN THE REMAINING TIME…
1RM Clean & Jerk
-15:00 Cap on Entire Workout-
*If athletes finish Part I in under 12:00, they can move to Part II early. If the workout is not finished before 12:00, the athlete must stop Part I at 12:00 and move to Part II.
