Wednesday, December 17th

Warm up:  800m jog or 1000m row + coach led BW drills and mobility 

 

Strength:  10 minute Clean and Jerk build

                Barbell complex 2-2-2-2

                -2 Deadlifts

                -2 Hang squat cleans

                -2 Front squats

                -2 Jerks (one from the front rack, one from BTN)

 

WOD:  21-15-9

           -Row for calories

           -Ring dips

            OR

            9-7-5

            -MU

            -Burpee over the box