Skill
1 rd of Ab circle (1/2 reps)
3-rep Squat clean n Jerk
WOD
3 mins max Power Cleans
3 min Rest
THEN,
12 min AMRAP
9 Pull ups
12 Bent Over Rows (65/95)
15 Shoulder to OH (65/95)
THIS IS IT:
Drain the
The first three minutes the idea is it go to complete exhaustion. Recover for three minutes but you should get back to 85% or so your strength and use that strength for the last 12 minutes.Looking for a minimum of five rounds here so if the first round takes longer than three minutes waiting to load a little bit.
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