Warm-Up:
400m Run
Burgener Warm-Up x3
Skill Transfer x3
Gunk Yard Dog x6 each
400m Run
Oly Strength 2-3:
3-Position Clean (floor, knee and mid. thigh) – 65%x1x2, 70%x1x3 (% of clean)
Power Jerk + Jerk – 65% x (2+1) x 2, 70% x (2+1) x 3
Clean Deadlift – 100%x7x2, 100%x5x3
Front Squat – 60%x6, 65%x6, 70%x5, 75%x3, 70%x5
WOD:
3 Rounds for time of:
15 Overhead Squat 95/65
400m Run
15 Minute cap time.
