WOD Thu Nov 21

Work

“Red Light Green Light”
8 Toes-To-Bar / Heels above hips
10 DB Hang Power Clean + Push Jerk @ 50/35 (5L then 5R)
14 Cal Row
4 Min AMRAP, 4 Min Rest
4 Rounds for reps

- carry on where you left off

CompTrain

Clean and Jerk Complex
5 Sets: 
3 Hang Power Cleans + 1 Push Press
3 Hang Power Cleans + 1 Push Jerk
3 Hang Power Cleans + 1 Split Jerk

Build to a technical load

Overhead Complex
Build to a Heavy: 
6 Push Jerks + 4 Split Jerks