WOD

“I Need Everything”

METCON

STRENGTH
Power Clean + Jerk + Squat Clean
build for 5 sets
*courtesy of CP
FOR TIME
24-18-12-6 Toes to Bar
12-9-6-3 Burpee Box Jump Over, 20″

MASTERS

STRENGTH
Power Clean + Jerk + Squat Clean
build for 5 sets
*courtesy of CP
FOR TIME
24-18-12-6 Knee Ups
12-9-6-3 Burpee Box Step Over, 20″

MOVE

STRENGTH
Power Clean + Jerk + Squat Clean
build for 5 sets
*courtesy of CP
FOR TIME
24-18-12-6 Leg Lifts
12-9-6-3 Burpee Box Step Over, 20″

WOD GUIDANCE & GOALS
COMPLEX WORK! Coaches will help you build to around 65% of your 1 rep max jerk (or limiting movement) and from there build by 5% for 5 sets. Record your weights. For the metcon, do smaller sets of toes to bar to save your grip and hip flexors for later rounds. Break sets into thirds or even sets of 3-4 with very small breaks. Find a steady rhythm on the burpee box jump overs (:04-:06 per rep) that you can maintain and not have to rest. Target sub 10 minutes.

Post Weight + Time to Comments.

HOME WOD

24-18-12-6 V-Up
12-9-6-3 Burpee Box Jump Over, 20″

ENDURANCE

Rest