Warm-up
1) Pick one of the following
Run – 200m / DU’s – 50-75 / Row – 250m
2) Knee Hug Walk ~40-50 feet
3) Quad Stretch Walk ~40-50 feet
4) Inch Worms – 3-5
5) Spider Walks (per leg) – 3-5
6) Pass-Throughs – 10
7) WOD specific movements with empty bars
Heavy
10 Rounds
2 Power Cleans + 2 Push Jerks + 1 Split Jerk every minute
Regular WOD
In 20 minutes
a) Power Cleans (135#/95#) – 1,2,3,…
b) Split Jerks (135#/95#) – 1,2,3,…
Continue adding 1 rep to each exercise after each completed round until time expires.
WODKILLERS
In 20 minutes
a) Power Cleans (155#/105#) – 1,2,3,…
b) Split Jerks (155#/105#) – 1,2,3,…
Continue adding 1 rep to each exercise after each completed round until time expires.
If desired, post scores to comments!






4 of 11 Jerks – RX’d
8rds + 3a Rx