WOD Mi

Warm-up
3x
10 jefferson curls
10 narrow grip ohs
10 upright row

2x 5 reps each
clean pull
power clean
squat clean
split jerk
*first round emtpy barbell, add weight in round 2

Weightlifting
Clean and Jerk (3×1)
2x
1 c&j @70% of 1RM c&j

3x
1 c&j @75% of 1RM c&j

2x
1 c&j @80% of 1RM c&j

3x
1 c&j @85% of 1RM c&j

Metcon
Metcon (Time)
21-15-9
front squat 60/40
t2b