“Something we can all agree on – Anything in life worth achieving, is going to be very, very hard. There’s no two way’s about it.”
Primer:
3 Rounds:
60s Run (30s out and 30s back)
45s Spider Man + 30s Glute Bridges + 15s Push Ups
Barbell Warm Up
7-10 Minutes to Build to your clean and Jerk + 3-5 Pull Ups in between.
WOD: Mighty Ducks
60 Clean and Jerk @ 155/105
400M Team Run
75 Chest to Bar
400M Team Run
100 Bar Facing Burpees
400M Team Run
75 Chest to Bar
400M Team Run
60 Clean and Jerks @ 155/105
Performance: Clean and Jerk @ 135/95 | 75 Pull Ups
Fitness: Clean and Jerks @ 115/75 | 75 Pull Ups
Fitness Light: Clean and Jerks @ 95/65 | Vertical Ring Rows
Bonus:
6x Power Clean and Push Jerk +
Power Clean and Split Jerk +
25-50 ft HS Walk
Rest 1 Min btw sets