WOD Fr

Warm-up
600m slalom team run

2 min partner hand clap game

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

Metcon
Metcon (Weight)
2x
00:00-04:00
4 power clean
8 push jerk
12 hang power clean
16 front squats

04:00-07:00
4 power clean
8 push jerk
12 hang power clean

07:00-09:00
4 power clean
8 push jerk

09:00-10:00
4 tng power clean

10:00-15:00
rest / adjust weight
*each complex has to be unbroken
*adjust weight between rounds as needed