WOD 7/6

A. 18:00 EMOM
Min 1 – 3 Jerk @ 90-100%
Min 2 – 5/leg DB Split Squats
Min 3 – Rest
*Sets across for both exercises
*Split Jerk weight recorded

B. In 8:00: .
500m row

then max rounds with the remaining time:

10 dumbbell push jerk @ 45/30/20
5 ‘heavy’ power cleans @ 155 /105/65
10 back squats (same)
*rounds + reps recorded

Scaling Guide:
– 3 – 5 rounds, about 2 minutes for the row, then 1:30 per round.
– Scale up:35/50lb db and 125/185lb bar

Optional ‘Cash Out’:
4 rounds
16 suitcase lunge steps
16 wall ball