WOD 11.01.17


EMOM 12 minutes 

1 Clean and Jerk, start at 70% and add weight each round. 


Work up to a heavy set of 3 Front Squats; reduce by 10% and then complete 2 x 3


4 Rounds 

3 Clean and Jerks (80% of your last successful EMOM weight)

5 Burpee with a jump to touch a 9/8 inch target over head. 

100 meter Sled drag backwards (max sled weight 105 pounds). Use a weight you can move quickly

Rest 3 minutes 

There is an increase in the Clean and Jerk weight for the workout this week.  

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