3/18/2016

17
Mar

3/18/2016

high res-2015-03-14-CF Thermal Open WOD 15.3-094413-IMG_0698

For strength, the hang clean should pass through a squat. Then your jerk may be a push jerk or split jerk. Do two hang clean + jerks every minute on the minute for 9 sets. You may drop between each hang clean + jerk.
The metcon is designed for you to just keep moving. For those looking for a good sweat, here it is!

Strength

EMOM for 9 minutes:
2 hang clean and jerks

Metcon

3 rounds for time:
20 KB swings, 53/35#
40 double unders
20 burpees