Warmup
If your early:
Optional on own (prior to group warm-up)
Bike/Stretch any need areas
Coach led:
Jog 200 meters - all together
coach choice group warm up
Strength / Skill
Clean
8 min emom
increase load
WOD
Run 400
1DL+1HC x 12 135/95
15 hRPush-up
Row 300/250
1DL+1HC x 9 155/105
15 hRPush-up
Row 300/250
1DL+1HC x 6 175/115
15 HRPush-ups
Run 400m
1DL+1HC x 3 195/125
15R Push-up
