WOD Do

Warm-up
600m run

alap 3
dead hang

Clean + Jerk Warm Up
2x
3 clean deadlift
3 clean high pull
3 muscle clean
3 power clean
3 front squats
3 clean
3 split jerk

Weightlifting
Clean and Jerk (1×1)
e20sec for 4min
1 power clean & push jerk

1min rest

e20sec for 4min
1 squat clean

1min rest

e40sec for 8min
1 squat clean + split jerk

1min rest

e2min for 12min
6 silent clean pulls
*increase weight as needed