-Warm Up-

500m row 

Into 

Barbell Warm Up 

-Strength/Skill-

 

10:00 RUNNING CLOCK...

Build to "Heavier" Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 15-25% heavier than workout weight 

-WOD-

FOR TIME


30 Squat Clean & Jerk* 155/105

* 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep. 


COOL DOWN 


5:00 Foam Rolling


quads and hips