WOD:
For time:
10 Clean and jerk @ 185/135
Sprint 100 yards
7 Rope climbs
Sprint 100 yards
1 Clean and jerk @ 185/135
*20 min cutoff
SCALES:
Gold
For time:
10 Clean and jerk @ 165/115
Sprint 100 yards
7 Rope climbs
Sprint 100 yards
1 Clean and jerk @ 165/115
Silver
For time:
10 Clean and jerk @ 135/95
Sprint 100 yards
4 Rope climbs or 8 half rope climbs
Sprint 100 yards
1 Clean and jerk @ 135/95
Bronze
For time:
10 Clean and jerk @ 105/75
Sprint 100 yards
7 Rope walk ups
Sprint 100 yards
1 Clean and jerk @ 105/75
WARMUP:
5 min AMRAP:
5 Clean and jerks (work up to WOD load)
1 Rope climb
5 Cossack lunges
SKILL WORK OR SQUAT CYCLE