Friday 4 May

Sundae Split Snatch

WOD:

Complete as many rounds as possible in 10 minutes of:
2 Clean and Jerk @ 185/115
15 foot Rope climb, 1 ascent

Post rounds completed to comments.

SCALES:

Gold

 Complete as many rounds as possible in 10 minutes of:
2 Clean and Jerk @ 165/95
15 foot Rope climb, 1 ascent

Silver

 Complete as many rounds as possible in 10 minutes of:
2 Clean and Jerk @ 135/75
4 Towel Pullups

Bronze

 Complete as many rounds as possible in 10 minutes of:
2 Clean and Jerk @ 95/55(or scale as needed)
4 Assisted Towel Pullups

WARMUP:

 Burgener Warmup
10 Clean and Jerk w/Empty barbell
10 Clean and Jerk w/50% of WOD load
5 Clean and Jerk  w/75% of WOD load
5 Clean and Jerk w/WOD load

MOBILITY OR SKILL WORK:

Rope Climbs

For Thought:

Crossfit Athlete Lab – Clean and Jerk Tutorial

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