Warm-up: Coach’s Choice
Strength/Skill: Split Jerk
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 18 Minute AMRAP
15/12 Calorie Row
10 Alternating Kettlebell Hang Clean and Jerk (1.5/1)(1/25#)
20 Goblet Alternating Lunges (1.5/1)(1/25#)
Stimulus/Focus: Attempt to do all the KB work unbroken or in two sets. Find a nice pace on the rower and keep moving. Eighteen minutes is a long time.
Cool Down: 3 Rounds
100 Meter Farmers Carry
100 Meter Run