CF2680 WOD 041217

WARM UP

500m Row/Ride 2 RNFT with B.B. 10 Deadlifts 10 Hang Power Cleans 10 Front Squats 10 Squat Snatch

EMOM x 7mins 7 Hang Squat Cleans + 1 Jerk 6 Hang Squat Cleans + 2 Jerk 5 Hang Squat Cleans + 3 Jerk

4 Hang Squat Cleans + 4 Jerk 3 Hang Squat Cleans + 5 Jerk 2 Hang Squat Cleans + 6 Jerk 1 Hang Squat Cleans + 7 Jerk Rx 60/40 Scale as needed

STRENGTH

1RM Clean & Jerk Take your time and focus on your form !

Finisher 1 min Max Calorie effort on Assault Bike 2 Attempts ! This is an all out max effort