Work upto a 1RM Power Clean n Jerk - 112.5kg PB
For time:
- 15 CnJ @ 55kg
- Run 400m
- 5 Rope Climbs
- 12 CnJ @ 65kg
- Run 300m
- 4 Rope Climbs
- 10 CnJ @ 75kg
- Run 200m
- 3 Rope Climbs
- 8 CnJ @ 85kg
- Run 100m
- 2 Rope Climbs
- 6 CnJ @ 90kg
Change plates in between
19:25 Rxd
Thursday
3 Rounds for time:
- 10 Muscle ups
- 25 Wall Balls
- 30 GHDs
12:04 Rxd
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