4:30 Bar Flys
Warm-up: 2 Rounds of Row 500m followed by BBWU4C
Strength: Clean and Jerk
Primer – Split Jerk (OTG) 3 Reps EMOM for 5 min.
Clean and Jerk – 2 Reps EMOM for 5 min.
5 min. to prep for the 1RM in the WOD
WOD: WZAOC 19.5 /19.6
On a 15:00 Minute Clock
WZAOC 19.5
For time:
21-15-9 reps of
Barbell Thrusters 95/65
Calorie Row
Burpee Over Rower
*If not completed within 12 minutes, continue to
WZAOC 19.6
With time remaining in the 15 min.
1RM Clean and Jerk
If you did not complete the 21-15-9 add 1 sec. to the 12 min. time cap for every rep you fell short.
Icing: Get 30 Bar Dips.