I. Warm-up

See chalkboard.

II. Lifting

Front Squat for load:
#1: 3 reps @ 60%
#2: 3 reps @ 67.5%
#3: 8 reps @ 72.5%
#4: 8 reps @ 72.5%
#5: 8 reps @ 72.5%

III. WOD

“Gwen Biathlon”
15 Clean and Jerks (135/85)
400 Meter Run
12 Clean and Jerks (135/85)
400 Meter Run
9 Clean and Jerks (135/85)
400 Meter Run

There is a run after each round (15, 12, 9). In addition, the reps within a round must be touch and go. Any break incurs a 400 m run penalty.

*Adapted from Comp Training

Facebook Auto Publish Powered By : XYZScripts.com