C&J then a run for fun

Warm-up:

Row 1k
Elbow to Instep 10m
Walking Lunge 10m
Walking Lunge Backward 10m
Syncro Clean
Syncro Split Jerk

Mobility:

Athlete's Choice

Lift of the Day:

Clean & Jerk 25 Minutes

Work up to a heavy single. All should be full squat cleans.

Skills & Technique: (Click below for links to more info)

Wod:

Run 1 mile for time.

Training Time: 4 - 10 Minutes

Announcements:

If you hate it you make it hard. Love it to death!