9.8.18 WOD

General warm up

Then..,

Clean or Snatch warm-up

Then..,

30min. Running Clock…
“Jerry”
1mile Run (200m intervals)
2000m Row (200m intervals)
1mile Run (200m intervals)

immediately into;

30 Power Clean and Jerks OR Snatches (50%)
30 at (60%)
30 at (70%)
Max Reps at (80%)

Pick a weight to start with that you can do a few touch go’s at a time. Then make 10% jumps.

If you hit 30 reps at 80% then do max muscle ups in remaining time.