Jerk.

Strength

Press

3-3-3-3

WOD

21 Push Jerk (115/85)

21 Lunge Steps (115/85)

15 Push Jerk (115/85)

15 Lunge Steps (115/85)

9 Push Jerks (115/85)

9 Lunge Steps (115/85)

400m Run

Any time you take your hands off the bar during any given set (of push jerks or lunges) there is a 10 KB Swing (70/55) penalty.  KB Swings may be done at anytime before completion of the WOD.

1970-01-01

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