Jerk, 1 rep max effort. 20 mins max.

Metcon (for time)

5 rounds for time, 45/30kg

15 Bent rows, 
15 hang power cleans
15 overhead squats

Each time you let go of the bar, perform 12 knees to elbows

Thanks Phil for a great WOD for the forearms and grip.
Was tempting to let go of the bar with the burn!!
Dafydd M blush

Sorry, you need to be a member and logged in to comment.

If you are a member of The CrossFit Place, login on the right. Don't have an account? Then either click "Create an account" or email the administrator with your email address and we'll set one up for you.