WOD Tue July 24

Strength/Skill

Alternating EMOM x 12
4-6 Strict CTB Pull-ups
1 Power Clean + 5 Split Jerks @ 45/35 / 5 D-Ball Cleans

EMOM x 8
Hang Power Clean + Power Clean + Split Jerk / 3 Front Squats

Sets 1-2 – 65%
Sets 3-4 – 68%
Sets 5-6 – 71%
Sets 7-8 – 74%

Work

“Liquid Cocaine”

5 Rounds:
5 Power Clean and Jerks (155/105) / 15 Heavy Wallballs @ 30/20
10 Chest to Bar Pull-ups / Jumping CTB / Ring Rows

CompTrain

Every 5 Mins x 3 Rounds, alternating:

400m Run
500m Row
1200m Bike

Maintainable paces from rounds 1-3, think recovery paces