WARM UP
Ride or Row for 4 minutes
2rds
10 Med Ball Cleans
10 Slam Balls
10 Air Squats
Clean Warm up
STRENGTH
Clean and Jerk
6-4-2-2-2
Reverse Hyper
(10)3
WOD WASHOUT
5 min. to Run 800m,
then with time remaining
Max Reps of Power Snatch 75/55
1 min. Rest
4 min. to Run 600m,
then with time remaining
Max Reps of Clean and Jerk 95/65
1 min. Rest
3 min. to Run 400m,
then with time remaining
Max Reps of Power Clean 135/95
1 min. Rest
2 min. to Run 200m,
then with time remaining
Max Reps of Deadlift 185/145
Score is total reps of barbell lifts over the 17 min. workout.
ICING
Pigeon on the wall 2 min each leg
Bike Tabata
