Warm Up
Rowing Intervals
7 sets
30sec Work : 30 sec Rest
Skill
Single Dumbbell Clean and Jerk
WOD
AMRAP 3:00
200m Row
15 Burpee Over Rower / Burpee
Max Dumbbell C&J
Rest 3:00
AMRAP 3:00
200m Row
12 Burpee Over Rower / Burpee
Max Dumbbell C&J
Rest 3:00
AMRAP 3:00
200m Row
9 Burpee Over Rower / Burpee
Max Dumbbell C&J
Rest 3:00
AMRAP 3:00
200m Row
6 Burpee Over Rower / Burpee
Max Dumbbell C&J
Rest 3:00
COMP 30/22 kg
RX 22/15kg
INT 17/12kg
Score
Total Clean and Jerk Reps
