wod

Clean and Jerk…and Jerk

By December 9, 2014 No Comments

PreWOD

Met Con
Clean and Jerk…and Jerk

Warm-up: Dynamic

Strength: 10 minutes, work up to a heavy 3RM
Hang clean + Push Jerk + Split Jerk 

30 Minute AMRAP
500m row (or 400m run)
10 Chest to Bar pull-ups

Cash-out: 100 Flutter kicks

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