Wod 1.28.15

Warm Up
Dots x2
Dead Bugs 4×1:00

Skill
Arnold Clean Warm Up
Jerk Progression

Strength
12 minute EMOM:Clean & Jerk
0:00 – 1:30 3@60%
1:30 – 3:00 2@70%
3:00 – 4:30 2@80%
4:30 – 6:00 1@90%
6:00 – 7:30 1@95%
7:30 – 9:00 1@100%
9:00 – 12:00 3 attempts @ new 1RM

Mixed Modal
For Time:
10 Thrusters
10 Box Jumps
10 OHS
10 Box Jump overs
10 Power Cleans
10 Burpee Box Jumps
10 Shoulder to Overhead
10 Burpee Box Jump overs
10 Power Snatches

Men – 95/24
Women – 65/20

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