Friday February 5th

4
Feb

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

Wod

Every 6 Minutes for 30 Minutes
:45 Minute Max Strict Pull Ups
:15 Transition
:45 Minute Max Bar Facing burpees
Then
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
Scaling
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

*********Scoring*********
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