4-13

5 heavy sets of:
2 squat cleans + 1 split jerk

WOD
Competitor
0-10 min
Jackie
1000m row
50 thrusters 45/35
30 pull-ups

10-20min
750m row
35 thrusters 95/65
20 strict pull-ups

20-30min
500m row
20 thrusters 135/95
10 bar muscle ups

Fitness
0-10 min
Jackie
1000m row
50 thrusters 45/35
30 pull-ups

10-20min
750m row
35 thrusters 95/65
20 strict pull-ups

20-30min
500m row
20 thrusters 115/75
10 chest to bar pull-ups

Lifestyle
0-10 min

Jackie
500m row
50 thrusters 45/35
30 jumping pull ups

10-20min
400m row
40 thrusters 45/35
20 jumping pull-ups pull-ups

20-30min
300m row
30 thrusters 45/35
10 jumping pull-ups pull-ups