WOD 24.11.14 CFTN

WARM UP/MOBILITY

SKILLS: Clean and Jerk

WEIGHTLIFTING:
EMOM 10’00” 3 Pos Clean Squat + 1 Jerk Split

METCON:
4 Round (1 Round 4’00 ON – 1’00” OFF)
Station 1 – Amrap 1′ ME Hang Power Clean
Station 2 – Amrap 1′ ME Burpee Box Jump Up & Over
Station 3 – Amrap 1′ ME Cal Row
Station 4 – Amrap 1′ ME Push ups with deficit plate 10 kg

RELAX/MOBILITY