Warm-Up:
WOD:
I. 5 Sets:
6 Burpees (Competitors – Dumbell Burpees – 30/20 per hand)
Sprint 40 yards @ 95% effort
*Walk 3 minutes active rest
II. 5 Sets:
6 Thrusters (95/65) (Competitors – Dumbell Thrusters – 40/25 per hand)
Sprint 40 yards (Competitors – Airdyne 15 seconds max effort)
*Walk 3 minutes active rest
III. 5 Sets:
Sprint 25 seconds max effort (Competitors – Row)
*Walk 3 minutes active rest
Scaling options for all ability levels will be provided for by your coach
Competitors:
**Rest 6 hours:
I. Hang Power Clean x 1/Hang Squat Clean x 1/Squat Clean x 1; rest 2 min x 4
II.. Front Squat – 3 x 3 @ ~70% + red or blue band; rest 2 min
III. Build to a tough single in the squat clean; rest as needed
*Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact [email protected] for more information.