STRENGTH

RX
12 min to find your 1RM Clean & Jerk

Scaled
Find the 3 weights for the workout. 3th should be challenging, but safe.

METCON

RX
For reps:
250/200m Row sprint
1 min AMRAP
Clean & jerk @ 70%
2 min rest
Repeat @ 80%
2 min rest
Repeat @ 90%

Scaled
For reps:
250/200m Row sprint
1 min AMRAP
Clean & jerk
2 min rest
Repeat @ more weight
2 min rest
Repeat @ more weight

RX+
For reps:
250/200m Row sprint
1 min AMRAP
Clean & jerk @ 80%
2 min rest
Repeat @ 90%
2 min rest
Repeat @ 100% try

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