warm up.

Run 400m x4 nice and easy. rest 2 minutes in between.. cut it to 3 if you’re not in love with running.

Strength
Clean and Jerk Complex Emom

Every minute on the minute for 10 minutes
1 hang squat clean
2 jerks (split or power)

WOD

12 min Amrap
100/80 Cal. Row
Max Clean and Jerks (185/125)

*will scale the rower calories for new people