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CrossFit

Skill

Split Jerk


Strength

Power Clean and Jerk

5 Sets

3 Reps

build to a heavy set



Conditioning

Rowing

Set 1: 200m at 50% effort

Set 2: 200m at 70% effort

Set 3: 1K row at 100% effort (target sub 4 mins)


5-10 min rest


12 Min AMRAP

6 DB Hang Squat Clean (15/10KG)

6 DB Thrusters

6 Box Jumps (24/20”)






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