WOD 09.20.17


EMOM 6 minutes

1 Clean and Jerk, start at about 70% of your 1RM and work up each minute to no more then 85% of your 1RM.


Work up to a 5 rep max front squat. Then subtract 10% and do another set of 5.


3 rounds

3 Clean and Jerks (use about 60% of your 1RM and try to make then touch and go)

6 Burpee Box Jump Overs (max height of 30)

100 yards Sled Push (Use a challenging weight but one you can move quickly)

Rest 2 minutes



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