WARM UP

8 min Amrap

250m machine

20 Lunges

10 Burpees

20 Air Squats

10 cleans

10 Split Jerks

Remaining Time

:15 REVIEW

Take 15 minutes to build to about 80 percent on your clean and jerk

:30 WOD

For Load:

Every 3 Minutes for 21 Minutes (7 rounds)

24 alt db snatch

50 Double Unders

X Squat Clean and Split Jerk @ 80%+ 1RM

Reps/Weights:

Rounds 1-3: 2 reps @ 70-80%, building

Rounds 4-7: 1 rep @ 80%+, building to AHAP

Score is heaviest Clean and Jerk.

If you miss thats ok. drop down and get it next round. only 1 or 2 attempts per round on the clean jerk. if you miss twice its way to heavy, drop back.