
WOD Monday 7th December
Movement tech
Clean And Jerk Tech and bear complex
Level 1
10 EMOM 5-10 clean And jerk Bar – 40/30
Level 2
10 EMOM to build to a heavy single
Then
3 rounds
400m Run
7 Unbroken Bear complex
60/40
• Burpee penalty each time you drop the bar. 3 first time, 4 second time and then 7 every time after that.