Clean and Jerk20 min to find a 1rm for the day WOD4 rounds20 hand release pushups10 pullups5 hang power cleans10 pullups20/17 cal row or bike RX 70% of today’s 1 rmElite 225/155

Hero WOD Jerry1 mile run2000m row1 mile run OPTIONAL post WOD3 x 8 single arm bench press(3 sec down, 3 sec up) 3x 5-8 ring row or pull-up(5 second descent)

Split Squat4×8 each leg WOD50 box jump overs 24/2060 Goblet Squats 53/3550 toes to bar200 DUs

12 min amrap20/17 cal row or bike1 round of Cindy Immediately into 12 min amrap20/17 cal row or bike5 muscle ups14 alt front rack lunges 75/55 Immediately into 12 min amrap20/17 cal row or bike15 kb swings 53/3510 burpees

5×1 hang snatch WODJackie1000 meter row50 thrusters 45/3530 pullups

Back Squat7-5-3-1 WOD6 rounds16 plyo skiers5 hspu (elite strict hspu)3 hang squat cleans 155/105 (E185/125)6 strict pullups *since plyo skiers are a new movement for us, I did not prescribe a height, they were prescribed using a 24/20 box. Try...