Friday’s WOD

Warm-up:

Row 500m or Jog 400m

3-1 Power Clean
3-1 Clean
3-1 Power Jerk
3-1 Jerk

Strength:

2 Pause Cleans + 1 Jerk + 1 Behind-The-Neck Jerk 1-1-1, 3×1

WOD:

AMRAP 20:
30 Calorie Row
10 Strict Chest-to-Bar Pullups

For pullups, count the repetition upon returning, under control, to a full stop hollow hang at the bottom, not when the chest contacts the bar at the top.

Extra Work: Back Squat 8RM, then 90%x8x3