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WOD November 7th, 2013

Main – WOD

Weightlifting

3 Position Clean and Jerk (15 mins to 1 rep max)

Floor, Hang, Hip, Jerk

Metcon

Note: The KB should touch the floor between every rep of clean and jerks and every hi-pull.

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP of:

10 KB clean & jerk (left) 53/35
15 KB swings 53/35
10 KB clean & jerk (right) 53/35
15 KB Hi-Pulls 53/35

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