Friday February 5th

Barbell warm up for the clean and jerk

Take 10 minutes to build to your clean and jerk weight for the wod


Every 6 Minutes for 30 Minutes
:45 Minute Max Strict Pull Ups
:15 Transition
:45 Minute Max Bar Facing burpees
3 Squat Clean and Split Jerks @ 70-80%

Take the remainder of the 6 minutes to rest and get heart rate back down for the next round
Pull Ups: We are looking for 5+ Reps each round – add a band if needed (no kipping).
Burpees: We are looking for 10+ Reps each round

Score is lowest number of burpees of all rounds plus lowest number of pull ups for all rounds. If you miss one of your clean and jerks you get a 0 for that round.

Extra if you want it outside
3 Rounds
1 minute bearhug on the heaviest med ball possible, not resting it on your knees. dont drop it
Run 400M