Strength
Power Clean + Hang Power Clean + Full Clean + Split Jerk – 5 sets @ 75-85% of CnJ
—You may drop bar after hang power clean.
Conditioning
6 Rounds For Time
5 Clean n Jerk 205/135#
10 C2B Pull-ups
Run 300m
WOD Notes: TD = 15-22 minutes. CnJ weight = 65% of 1RM. You don’t have to squat them. C2B scale = chin over bar. The Run is to the “Marcor” Sign (before fire hydrant), then down to the stop sign on Lucon Rd then back in to Rage.
12 Days of Christmas Challenge – Day 3
2 attempts to throw/bounce lacrosse ball into 24″ plyo box
—Throw will be under pull-up rig. Box will be upside down past the edge platforms. Free FitAid for anyone who makes it in.
***Congrats to Ross on completing 30 cals on ski erg in only 47 seconds.