Strength / Skill
Hang Clean & Jerk
15 min on the clock
warm up with:
5x muscle clean
5x strict press
then,
1 hang clean & 1 jerk
build to wod weight
WOD
4RFT
3 C&J 155/115 rx+185/125
12 wb
15/12 cal row
rest 1 min and repeat
Strength / Skill
Hang Clean & Jerk
15 min on the clock
warm up with:
5x muscle clean
5x strict press
then,
1 hang clean & 1 jerk
build to wod weight
WOD
4RFT
3 C&J 155/115 rx+185/125
12 wb
15/12 cal row
rest 1 min and repeat
