9/2/20

Warm-Up

  • 10 pvc pass through/around the world
  • 10 med ball cleans
  • 10 KBS
  • sprint dynamics
  • burgener warm-up

Strength

  • 4 x 3 power snatch
  • 4 x 3 cluster

WOD

  • 27 min AMRAP
    • Performance
      • From 0:00-10:00
        • 1 mile run
        • max C&J (135/95)
      • rest from 10:00-13:00
      • From 13:00-20:00
        • 800m run
        • max power snatches (115/85)
      • rest from 20:00-23:00
      • From 23:00-27:00
        • 400m run
        • max thrusters (95/65)
    • Fitness
      • From 0:00-10:00
        • 600m run
        • max C&J (95/65)
      • rest from 10:00-13:00
      • From 13:00-20:00
        • 400m run
        • max power snatches (75/55)
      • rest from 20:00-23:00
      • From 23:00-27:00
        • 200m run
        • max thrusters (55/45)