OPEN WOD 14.1

A) Strength:

1) EMOM 4: 
2 (Squat) Clean & Jerk @ 80% of 1 RM 

- Rest 90s & add weight to bar -

2) EMOM 3: .
1 (Squat) Clean & Jerk @ 90% of 1RM

3) Take 8 minutes and Warm-up Metcon Movements:

Beginner Strength Option:

1) Front Squat + Push Press: 5 x 3 + 3. Rest 90s.
- Work to a challenging set of 3 Front Squat + 3 Push Press.

B) WOD:

"Open WOD 14.1"

AMRAP 10:

30 Double Unders (S = 15 DUs, 30 SUs)
15 Power Snatch* (75/55)


*Sub 15 Clean & Jerks (75/55, 65/45, 55/35)

Alternate WOD:

AMRAP 10:

30 Single Unders
20 Mountain Climbers
10 DB Push Press (neutral grip, light)

C) Extra Credit:

3 Options:

1) Heavy Sledpull Powerwalk (4 x 40 Meters). Rest 60s.
2)Glute Ham Raises (4 x 8-10). Rest 60s.
or
3) Banded Ab Pulldown/Banded Pull-through: Accumulate 100 reps of each.
*Rest as needed between sets.