A. Group warm up
B. WOD demo/barbell warm up
C. 10 1-minute rounds of:
Max reps of clean and jerks 95/65
Rest 1 minute between rounds.
Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 seconds to perform clean and jerks. The load on the clean and jerk should be as heavy as you can handle without hesitating before each lift. Pick a load that is challenging but still allows you to hang on and perform back-to-back reps quickly.
*pick a weight where you can complete 3-4 TNG reps every round
**Score is total C&J at the end of 10 rounds
D. Cool down
Source: Workout Of The Day
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