A: Clean and jerk complex - 1 power clean + 1 full clean + 1 jerk. - 10 rounds move up every two rounds. B: clean pulls 6x3 (2 at 100%, 4 at 105%).
Today's Workout (WOD):
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*We test next week
A:Row 1500m/1250m at Pace +4
Rest 2 mins
Row 1000m/750m at Pace +2
Rest 2 mins
4x500m at Pace -1 with 1 min rest between each set
Row one final 500m at Pace -4 or better
B: Based off your 3 RM
1x8 at 75% 1x6 at 80% 4x4 at 85% 1 AMRAP at 90%