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.