Main – WOD
Weightlifting
3 Position Clean and Jerk (15 mins to 1 rep max)
Floor, Hang, Hip, Jerk
Metcon
Note: The KB should touch the floor between every rep of clean and jerks and every hi-pull.
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP of:
10 KB clean & jerk (left) 53/35
15 KB swings 53/35
10 KB clean & jerk (right) 53/35
15 KB Hi-Pulls 53/35