2023-11-27 WoD

WARM
400m run
2 rounds
{
1 min row
10 banded pull-aparts
10 banded OH Press
1 min spidermans
}

Clean & jerk drills

MAIN

A. 12 min emom
{
min 1: 1 PowerClean + 2 Push Jerk with 3sec pause in the catch
min 2: 20 DU
min 3: rest/change weights
}
95, 115, 135, 155

B. 7 rounds for time
{
3 Clean & Jerk 135#
50 DU
}
time: 12:08