Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Work to a heavy Push Jerk

Complete four rounds of Every minute on the minute of:
1st minute: 10 Thrusters (115 lb./75 lb.)
2nd minute: 12 Toes to bar
3rd minute: 10 Shoulder to overhead (115 lb./75 lb.)
4th minute: 12 Pull-ups

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Monday WOD, March 17, 2014