FIT
SKILL
CLEAN AND JERK
EMOM X 5
1 CLEAN PULL + 1 P2 POWER CLEAN + JERK
EMOM X 5
1 POWER CLEAN + 1 JERK
working up in weight across
WOD
Ê21-15-9-6-3
OVERHEAD SQUAT
400M RUN BETWEEN
D – choose/can work on pvc / empty bar ohs
or switch to front squats
F – 95/65
P – 135/95
COOL DOWN
1:00/side Dragon
1:00/side Lizard
1:00 Wrist Flexion
1:00 Wrist Extension
BURN
SWEAT
:30 ON :30 OFF X 21
ALT BETWEEN
1. SKIPPING
2. WALL BALLS
3. DB SNATCH
STRENGTH
3 SETS
10 SKULL CRUSHERS
10 HAMMER CURLS
