Clean – 10 min E2MOM, 2 reps @ 80% of 1rm

With a partner, 1:1 working on the same bar, alternating rounds (partner 1 completes 1 C & J, partner 2 completes 1, partner 1 completes 2 reps, partner 2 completes 2 reps…):

Three total rounds

Bench: 16 min E2MOM - 3 x 2 reps @ 70-75%, 5 x 3 reps @ 80%

Then

9 min AMRAP:

5 deadlift 295/205

12 alt pistols

Post: Weight and rounds plus reps

Snatch – starting at 60% of 1rm, 3-2-2-1-1-1

Then

7 min AMRAP of:

3-6-9-12-15…

Power Clean (155/105)

Shoulder to OH

Post: Weight and total reps

Karyn came to CF Jaguar almost 3 years ago with a great runner’s background.  She initially excelled in all workouts with running; her main focus was to become stronger.  And that she did. . .

10 min EMOM:

EITHER

5-10 strict HSPU

3 controlled negatives*

Then

Partner WOD – This entire WOD is 1:1

EACH partner runs 400m (one at a time)

50 box jumps

A) CF Metcon

B) 5min max calories on the AirDyne.

A) Power clean and jerk; 1RM then 3 single reps 15# down.

B) CF Metcon

C) Row 1200m not for time.