Monday 9/11/17 - Clockwork

MAIN WOD
M-1: Split Jerk 5-5-5, 2x5
Build over the first three sets to challenging but technically sound weight.
Repeat for two more sets.
M-2: 5 Rounds For Total Reps:
1:00 Double Unders
0:10 Transition
1:00 Assault Bike/Row Calories
2:00 Rest
L1: Single Unders
Extra Credit: 3 sets of one of the following:
a)Max Set Ring Muscle ups, rest as needed
b)3x3 Banded transitions + 5x2-3 Dips
c)3x3 MU transitions + Dip negative
FITNESS
F-1: Push Jerk 5-5-5-5-5
F-2: 5 Rounds for total reps:
1:00 Box Jumps
:10 Transition
1:00 Row for Calories
1:00 Rest
WEIGHTLIFTING
W: Jog 400m
3 sets of 8:
Good morning
Back Squat
Jerk Ladder
W-1: Clean + Hang Clean + Jerk
W-2: Clean Pull 3x3 @ 75-80%
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