TIFF
Warm-up: 2 rounds of Row 300m followed by Basic BBWU 10 Each of Deadlift, Hang Clean, Front Squat, Push Press and Back Squat. Dynamic Stretch
Strength: Front Squat / Split Jerk
6 Sets of 3 Front Squat on the 3rd Front Squat complete a Split Jerk.
WOD: CLOBBERED
3 rounds for total C&J Reps
3 min.
500m Row
With time remaining Max Reps Clean and Jerk 135/95
3 min. Rest
Icing: Tabata Bike