WOD | Monday 9/30/19 | CrossFit 791 Cashmere

September 29, 2019

Squat Clean and Jerk Warmup with Empty Bar

5 hang muscle clean + 5 strict press

5 hang power clean + 5 push jerk

5 hang squat clean + 5 split jerk

10 clean sotts press (pvc if needed)

10 narrow grip OHS

 

Set up and warm up to starting weight 


 

E2MOM for 12 minutes (6 sets)

Row 240/225m

2 reps of the following complex:

Squat Clean + Hang Squat Clean + Split Jerk @80-85% of max squat clean and jerk (reset after each split jerk)

*You may add weight if too easy ;)*


 

For time:

25 Air Squats 

5 MU

50 Air Squats 

7 MU

75 Air Squats 

9 MU


*10 min cap*