Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill:
Rack:
Front Squat
20 air squats
10 empty barbell
build a few sets to 80%
then, 3x3 at 80%
Station:
Empy Barbell or Lite Weight
10 muscle Clean
10 strict Press
Warm up 1 Clean + 1 Jerk to WOD starting weight
Metcon
For time
21 cal Row
15 T2B
9 Clean & Jerk 135/105
15 cal Row
9 T2B
6 CLean & Jerk 145/115
9 cal Row
6 T2B
3 Clean & Jerk 155/125
Scaled/Master -<20lbs RX+.20lbs RX++ 40lbs
