Protected: WOD/Blog

Strength: Clean & Jerk 3 @ 80%,2 @ 80%,1,1,1 @ 90%

WOD: “ice box” (kinda modified)
15 Clean & Jerk @ 60/40
800m run or 45 cal AB
12 Clean & Jerk
400m run or 35 cal AB
9 Clean & Jerk
200m run or 20 cal AB

*everytime a set of C&J are broken 5 burpee penalty.
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MetCon:4x400m runs (row if injured or a strong runner) rest the time it takes, go AFAP each round. Warm up Power snatch

WOD: 15min AMRAP
ascending ladder: 2-4-6-8-10 etc…
Power Snatch you choose weight or RX-70/55
Wall ball 9/6kg

*30 double unders after each round
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