Warmup
Jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
Press Complex
empty barbell strict press x10
5 sets of 1 strict + 1 push + 1 jerk
(build to maxload of your strict press)
5x1 Jerks
WOD
for time:
run 200m
12 s2oh 115/85
3 t2b
1 rope climb
run 200m
9 s2oh 135/95
6 t2b
1 rope climb
run 200m
6 s2oh 155/105
9 t2b
1 rope climb
run 200m
3 s2oh 175/115
12 t2b
1 rope climb
