Great AMRAP Set-up, Chuck!!!
Warm-up: Coaches Choice
Strength: Jerk Drills
Jump to Split – 4 Reps EMOM for 4 min.
Rest 1 min.
Jerk from Split – 4 Reps EMOM for 4 min.
Split Jerk – 3 Reps EMOM for 4 min.
WOD: RUN AND GUN
For total reps of Clean & Jerk:
5 min. to complete
400m Run/Row
then
2 Rounds of
7 Thrusters 95/65
11 Pull-ups (Scale w/jumping pull-ups)
then
Max Reps of Clean & Jerk 95/65
Rest 3 min.
Repeat
Icing: Pigeon on Wall 2 min. ES and Saddle 3 min.