WARM UP
2 rds
Jog 200
Barbell Warm Up
10 Lunges
10 Deadlift
10 Back Squat
10 Hang Cleans
Dynamic Stretch
STRENGTH
Back Squat
Warm Up set 40%
(4) 2 Slant Board
(8)3 60%
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
Reverse Nordic
500 Meters on Ski Erg
