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