Warm-Up:
Agility Ladder Drills
WOD:
I. 3 Sets:
15 Clean and Jerks (115/80)
15 Burpees
Run 400m
*Rest 3 minutes between sets
II. 3 Minutes "Couch Stretch" per leg
III. Barbell Smash on calves
*Scaling options will be provided for all athletes by their coaches in class
Competitors:
Part 1:
I. For Time @ 80%:
15 Clean and Jerks (115/80)
15 Burpees
Row 500m
*Rest 6 minutes
II. For Time @ 90%:
15 Clean and Jerks (115/80)
15 Burpees
Row 500m
*Rest 6 minutes
III. For Time @ 100%:
15 Clean and Jerks (115/80)
15 Burpees
Row 500m
*Rest 6 minutes
Rest 6+ hours
Part 2:
Run 1 mile @ 80%
Rest 5 minutes
Run 1 mile @ 90%
Rest 5 minutes
Run 1 mile @ 100%