6/11/2022
W.U. Group
W.O.D
10 Min Clock
- Warm up to a starting weight for a clean and jerk
30 Min Clock
Every 2 mins until failure for 20 min max complete
- 1 x Rope Ascent
- 2 x Cleans + 1 Jerk (any variation Power or Squat, Push or Split)
**Must increase the weight by minimum of 20# increments
Once failure to complete either rope climb or failure to clean and jerk or do both within a 2 min period then
REST 2 Full Mins
*Whatever time remains Every 2 Mins complete
- 10 x Clean and Jerks @ 70% of highest weight completed from above
- 15/10 x Calories on Assault Bike