• Dynamic Warm Up

Strength:

A) 5 Sets:

• Overhead Squat x 5 @ 3311

Skill:

• 200m Run

*I go, you go style.

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2 Minutes)

• Overhead Squat x 5 @ 3311

Skill:

• 200m Run

*I go, you go style.

• 10 Minutes Mobility

• Dynamic Warm up

Strength:

A) 8 Sets: (Every 90 Seconds)

• Power Clean x 1

(these should look like your clean, but received above parallel…they should not look like you are imitating a starfish or performing a weighted jumping jack)Loading per set (by %): 60, 65, 70, 75, 80, 80+, 80+, 80+

B) 8 Sets: (Every 2 Minutes)

Front Squat

• Set 1 – 2 reps @ 75%
• Set 2 – 2 reps @ 80%
• Set 3 – 2 reps @ 85%
• Set 4 – 1 rep @ 90%
• Sets 5-8 – 1 rep @ 92-95%

C) 3 sets: (Perform After WOD)

• GHD Raises x 6-8 @ 3011

Skill:

• 200m Run

*I go, you go style.

• 10 Minutes Mobility