1) 7X1 Hang Clean & Jerk – heaviest possible, EMOM for 7 minute
2.) WOD
3 rounds for time
Run 400
3 Rope Climbs 15
7 Fat Bar Clean & Jerks 175/105
*Notes: If you do not have a fat bar use a barbell with 205/135#
Extra credit
1a) 3X20 GH Raise (unweighted) – rest 45 sec
1b) 3X25 – V-ups, rest 45 sec
2a) 5X2 3-Stop Clean Pulls – heaviest possible, rest 60 sec.
2b) 5X1 1&1/4 Front Squats – heaviest possible, rest 60 sec.
Regional Team: Rest at least 3 hours between WOD 1 & WOD
21-15-9 of
Deadlifts 315/205
Box Jumps 30/24
For time