Warm-Up:
Group Dynamic
WOD:
I. Power Snatch – build to a tough single in no more than 4 sets
II. For time:
Row 500m
15 Squat Clean Thruster (155/105)
Row 500m
15 Squat Clean Thruster
Row 500 m
*15 minute cap
Scaling options for all ability levels will be provided for by your coach
Competitors:
6+ hours before WOD –
I. 5 Sets:
AMRAP E-ROM HSPU
Run 400 m @ 90%
Rest walk 5 minutes
II. 4 Sets:
AMRAP Triple Unders in 1 minute
1 Minute Rest
Pre-WOD:
I. Clean and Jerk – 3 on the minute for 6 minutes @ 75% 1RM
*Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact [email protected] for more information.