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Monday 7/18 WoD

17
Jul

Monday 7/18 WoD

SKILL:
1 Pull + 1 High Pull + 1 Snatch 1-1-1, 3×1
(TIMECAP: 20:00)

CONDITIONING:
For Time:
21-18-15-12-9-6-3 Row OR Assault Bike for Calories (alternating with)
63-54-45-36-27-18-9 Double Unders
(TIMECAP: 14:00, TARGET INTENSITY: 9)

EXTRA WORK:
2 Front Squats + 1 Jerk 1-1-1, then 3×1

* Build over the first 3 sets then repeat that wight for remaining 3 sets
* If you know your 1RM C&J, use 80-90%.

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