1. Warm up/mobilize

2. Endurance

Strength 

Push Press 8 x 2 @ 75% 1RM

WOD

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

Sit Ups

(Sprint 200m between sets of sit ups)

3. CF 

Skill

Clean and Jerk

Strength

Grace Progression

E2MO2M for 6 Minutes

8 x C&J (60/45)  

Rest 2 minutes

EMOM for 6 Minutes

4 C&J (40/35)

WOD

30 x Plate GTOH (25/20)

20 x Walking Lunges (25/20)

10 x Hollow Rock

200m Run with Plate (25/20)

10 x Hollow Rock

20 x Walking Lunges (25/20)

30 x Plate GTOH (25/20)

4. Recovery

 

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