Midline Capacity 5:00
5 Rounds of
:12 Toes to bar
:48 Forearm plank hold
Clean and Jerk W3
Every 3:30 – 4:00 x 5
2 Cleans + 1 Clean and Jerk @ 80 – 90% of 1 Rep max
These do not need to be touch and go. You can reset after each clean and should
Post WOD:
3 – 5 rounds for quality of
12 – 15 Dumbbell bench press
20 – 30 Banded tricep extensions
