On A 20 Minute Clock:
WOD: 21-15-9 reps for time of:
Clean and jerks (65/95 lb)
Cal Bike
All Levels: Remaining Time – Build to a heavy 1 Rep Max Power Clean and Jerk
Intermediate: 15-12-9 reps for time of:
Clean and jerks (65/95 lb)
Cal Bike
Beginner: 15-10-5 reps for time of:
Clean and jerks (35/45 lb)
Cal Bike
Home Workout:
21-15-9 dumbbell clean and jerks (35/50 lb)
200M Run between rounds
– Use two dumbbells.
Post-Workout Skill Work: Until the clock hits 20:00:
Build to a heavy 1-rep power clean and jerk