Strength / Skillwork

Clean
3-3-3-1-1-1-1-1
3 reps @ 50-60-70%
1 Rep @ 80-90-95% PR?

WOD

5:00 AMRAP
5 Cleans
10 OTB Burpees
————–
5:00 Rest
————–
5:00 AMRAP
5 Jerks (from a Rack)
10 Box Jumps

Rx+: 165/110# BB, 24/20″ Box
Rx: 115/75# BB, 20/18″ Box
15 reps per round for each AMRAP. Count all rounds together and multiply by 15 plus extra reps for final score.
Large classes have 1/2 the class do jerks/box jumps first.

Elements

18:00 AMRAP

• Bike .5 Miles
• 12 Push-ups
• 24 Bicycle Crunch
• 36 Mt. Climbers