S/S/S:

3 Position Clean & Jerk (hang, right above knee, floor)*

2×70%, 2×75%, 1X80%

based off 1RM from 20Oct

*Only 1 Jerk per complex

Video courtesy of CrossFit Wilmington.  Keep a good hook grip so you don’t drop the bar during the cycle.

WOD:

4 Rounds For Time:

25 Back squats (135/95)

500M Row

Scaling Options:

Back Squat – 115/85, 105/75, 95/65

Row – 400M run

X-tra:

3x max reps of strict pull ups