Warm Up:
Row 500m
Ski 500m
Stretch & Mobilise

Dumbbell Hang Clean & Jerk Tekkers

WOD:
12 Minute Ladder of:
2 Pull Ups
2 Alternating DB Hang Clean & Jerk @ 15/22.5kg
15 Ab-Mat Sit Ups
4 Pull Ups
4 Alternating DB Hang Clean & Jerk @ 15/22.5kg
15 Ab-Mat Sit Ups
6
6
15… Continue as far as possible!

* Scale PUs for Band Assisted or Jumping Pull Ups, or Ring Rows
* Scale WEIGHT as needed

 

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