WARM UP:
400 M. Row or Run
3 Rounds
10 Pass Throughs
10 OHS
10 Scorpions
5 Inch Worms
20 Sec. Handstand Hold
Then:
Mobilize
SKILL:
7 Min. of Rope Climb Technique Work
LIFT:
Clean + Jerk
1 + 1 @ 60%
1 + 1 @ 70%
1 + 1 @ 80%
1 + 1 @ 85%
1 + 1 @ 90%
1 + 1 @ 95%
1 + 1 @ 85%
1 + 1 @ 90%
1 + 1 @ 95%
*If you do not have a Clean & Jerk max take from 1RM Jerk or 85% of 1RM Clean.
**Read as follows: 1 Clean + 1 Jerk.
WOD:
“DONKEY KONG”
FOR TIME:
12-9-6
Dead Lift (205/135) (165/115) (135/95) (115/75)
Burpees
Rest 2 Min.
9-6-3
Hang Clean
Pistols
Rest 2 Min.
3 Rounds
3 Rope Climbs
10 KBS (70/53) (53/44) (44/35) (35/26)
POST WOD:
Mobilize and Stretch
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