1) For time:
Burpee Bar Touch (L1 x 6, L2 x 8, L3 x 10)
Run 400m (L1 200m)
4 rounds of: 5 Toes to Bar, 10 x Push Ups, 15 x Squats
Straight into:
2) 4 RFT
9 x Deadlifts (L1 40/30, L2 50/45, L3 70/50)
6 x Hang Power Cleans
3 x Shoulder to Overhead
Straight into:
3) 5 x Minutes:
1RM Clean and Push Jerk.
- 15 minute time cap for WOD 1 & 2.
- Record total time for WOD 1 & 2 + Total weight for WOD 3.
- NO Splitting on Jerk
Straight into:
3) 5 x Minutes:
1RM Clean and Push Jerk.
- 15 minute time cap for WOD 1 & 2.
- Record total time for WOD 1 & 2 + Total weight for WOD 3.
- NO Splitting on Jerk