WARM UP
(timed)
4rds
250M Row
15 wall ball
SKILL/DRILL
Clean and Jerk
STRENGTH
Work Up To WOD Weight
WOD
GRACE
For Time
30 Clean and Jerks (135/95)
(8 min CAP)
eXpress WOD
5 Rounds
10 KB Burpees (53/35)
10 KB Step Up (24/20)
200m Run
eXpress WOD
eXpress WARM UP
WOD
2rds
500m row
50-push up
500m row
rest 60-sec
Then 100-sit up for time