WOD April 6, 2017 (Thursday)

Skill Work

Max Plank Hold, time cap 7 mins
This is something we have in the wall of records so push your core to the limit here!

Weightlifting
Squat Clean and Jerk (E3MOM 12 MINS, 3 SQUAT CLEANS + 1 Jerk @75-85% CNJ)

We will perform 3 squat cleans and on the third clean we will do one split jerk. This will simulate the effect of being able jerk a really heavy weight over head after being taxed from the clean.

Metcon (For Time: Time Cap 15 mins)

JackieISH

For Time:

1000 Meter Row

50 Hang SQUAT Cleans 45/35 (just the barbell)

30 Pull ups

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