Warm-up – 10 minutes
50 hollow rocks
20 lateral up and over the box jumps
20 plank ups with feet on the box
10 transverse box jumps each side
20 feet on the box push ups
50 hollow rocks
Warm up the C&J
Strength
EMOM for 10 Minutes
1 Clean & Jerk
You do not have to ascend the entire time but at some point you should be trying for 90-110% of your max. You can hit your max around round 7 and work back down to a comfortable weight if you would like. If you fail 3x at a weight, lower the weight.
You can pick a weight and try to hit it for all 15 minutes.
WOD 1
For Time:
40 Shoulder to Overhead 135/95
30 Over the Box Jumps 24/20
20 Ground to Overhead 135/95
10 Over the Box Jumps 24/20
Scale weight as necessary
Rest 5 Minutes
WOD 2– With a partner
3 Rounds each of:
Row 500m
Run 400m
50 dubs
Partner A completes an entire round AFAP while partner B rests. They tag off and then Partner B completes an entire round AFAP while Partner A rests.