WoD for March 6th, 2014

Group: Bergener Squat Clean

MOB: Wrists and Shoulders

Review: Split Jerk

Strength: Warm up lifts

WoD: 20’ EMOM (Up to 10) Squat Clean & Jerk Ladder

You must perform 1 C&J every 2 minutes and go up in weight each round. You will have one station and must change your own weights between each lift. Share the 2.5 and 5 lb plates as you can. Power Clean and front squat will yield A Scale.

If you fail, it’s OK to stay at the same weight for the nexs lift.

Score = Max C&J

MOB: Roll Posterior and Quads / Lax Shoulders

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