Strength
Clean n Jerk
15 min clock – 10 Min to Work up to 95%, then do 3 CnJ EMOM for remainder of 5 min @ 75% (15 reps)
Conditioning
4 Rounds (interval style)
150m Sled Drag 100/60#
400m Run
500m Row
—Rest 2 minutes between rounds
WOD Notes: TD = 4-6 min/round. You must start & finish at the middle door inside the gym for the sled drag. Each round is 95%+ effort. Record 4 separate times. Your last round SHOULD NOT be the fastest round. There is no pacing in this WOD, we need high intensity!! Sled Drag is to the “Marcor Sign” & back through middle door.
