Move

1) Barbell Complex: Build to moderate load:
3 Strict Press + 3 Push Press

2) “Gwendnesday”
5 Rounds:
200m Row
6 Clean & Jerks
12 Box Jumps (Or step-ups)

Workout of the day

1) Barbell Complex: Build to heavy of:
3 Push Press + 3 Push Jerks*

2) “Gwendnesday”

For Time:
1000/900m Row
THEN:
15-12-9: Clean & Jerks @ 135/95*
30-24-18 Box Jump Overs @ 24/20
*Every break: Row 200m

Stimulus

1) Option to do 3 Push Press + 2 Push Jerks +1 Split Jerk if that’s in your bag of tricks. If you are limited in overhead mobility, stick with strict presses and push presses

2) 15 minute cap: this will be difficult to complete in this time, do what you can. If you break up the clean and jerks, row 200m and come back to finish the set (select appropriate weights to go unbroken). BJO: Jump up and step down (no rebounding), you do not need to stand up at the top of the box