WOD:
30 Squat Clean and Jerk @ 155/115
Brian Quinlan 3:34, Emily Pale (105lbs) 3:48. Post time to comments.
WOD Demo with CrossFit Explode
SCALES:
Gold
30 Squat Clean and Jerk @ 135/95
Silver
30 Squat Clean and Jerk @ 115/75
Bronze
30 Power Clean and Jerk @ 95/55(or scale as needed)
WARMUP:
10 reps w/empty barbell
10 reps @ 50% WOD load
5 reps @ 75% WOD load
3 reps @ WOD load
MOBILITY OR SKILL WORK:
Clean and Jerk