Strength/ Oly
Clean and Jerk
10×1 @75% of 1RM
1 Power Clean + 1 Front Squat + 1 Jerk
000,130,300,430,600,730,900,1030,1200,1330
*
WOD
For Time (12 min cap)
3 Rounds
20 Single Arm Hang KB C+J 24/16kg
30m Single Arm OH KB Lunge 24/16kg
18/14 Cal Row
*
PEAK
For Time:
Row 1km
30 Chest to Bar
Row 500m
25 Chest to Bar
Row 250m
20 Chest to Bar