10 push ups
10 Pull ups
Group barbell warm up
Min 1- 7 hang Power cleans
Min 2- 7 Power cleans from the shin
Min 3- 5 Power clean + push Jerk
Take 10 Minutes to build to a good heavy working weight for the wod. We are putting 245/165 for the suggested rx weights. ONLY use that if you are pretty close to a “touch and go” at that weight for the Clean and Jerk. The whole idea is to go a little heavier than normal, don’t get caught up in the RX weights and don’t worry too much about your reps and rounds.
Wod 15 minutes amrap
3 Clean and Jerk 245/165
2/1 Rope climb
**if you are not comfortable going heavy we are going to change this to 7 clean and jerks at a much lighter weight.