WOD

Strength: 10 jerk complex

6 push jerks + 4 split jerks

Build to a heavy set

Metcon: "Row Row Row You're Done"

(with a 17-min cap)

800m row (or 1.4/1.2 mile bike)

21 hang power snatches (95/65#)

21 burpee box jumps (24/20")

400m row (or 0.7/0.6 mi bike)

15 hang power snatches

15 burpee box jumps

200m row (or 0.3 mi bike)

9 hang power snatches

9 burpee box jumps