Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Skill Work
RIG:
Front squat
3x1 pause (2 second)
5x1 increase load
Station:
Hang Squat Clean 5x1
WOD
4RFT
rd1:
100m run
12 Clean 135/95 - rx+175/115
3 Bar facing burpees bar jump overs
rd2:
200m run
9 Clean 155/105 - rx+ 195/125
6 Bar facing burpees bar jump overs
rd3:
300m run
6 Clean 175/115 - rx+ 215/135
9 Bar facing burpees bar jump overs
rd4:
400m run
3 Clean 195/125 - rx+ 235/145
12 Bar facing burpees bar jump overs
