1/13/15

• A. Warmup 3 round NFT
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• 2 Wall Walk/Climb
• 10 Empty Bar Pwr clean and jerk
• 100 M run
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• B. Push or Split Jerk 5-3-3-1-1
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• *coaches work on technique for those still not comfortable with split jerk*
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• Teams of 2 or 3
• AMRAP 15 min
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• C. *one partner holds barbell in front rack during entire WOD while other partner performs reps except during power cleans where it'll be plank hold, switch however you want*
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• 8 Power Cleans (other partner does plank hold) (185/115)
• 20 cal row
• 20 m OH lunges single arm kb/db (55/35)
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• ** total per team**