-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.