November 24th Workout of the Day

A. Warmup

3 Sets:

3 Clean Pulls

3 Power Cleans from Knee

3 Cleans

3 Power Jerk

3 Split Jerks

B. Strength

Clean and Jerk

1-1-1, 4×1

C. Metcon

For time:

12-9-6 Clean & Jerk, 155#/105#

Alternate With

3-2-1 Legless Rope Climb, 15′ Ascent

TIMECAP: 12:00

RX lite:

Scale C&J weight as needed

Scale Legless Rope Climbs to regular Rope Climbs or Seated Rope Climb Progressions