Friday December 16th

Strength: Clean and Jerk (Skill & Warmup)

WOD: Clean and Jerk 1-1-1-1-1-1, Build to hvy single.

METCON

2×20 BB Shoulder Press, 2 x 20 BB Back Squats, 2 x 20 BB Good Mornings.

WOD: 1000m run/row then

2 Burpees, 20 SU,

4 Burpees, 40 SU,

6 Burpees, 60 SU,

8 Burpees, 80 SU,

10 Burpees, 100 SU,

12 Burpees, 120 SU.

*Jumprope must be unbroken.

20 min time cap.