Warm-up
2 Rounds
Run 200m
5 Power Cleans
10 Front Squats
5 Push Jerks
5 minutes mobilizing hips & overhead position
Oly
EMOM10
1 Power Clean and Push-jerk
-80-90%
Strength
Front Squat
2-2-2-2-2
WOD
6 Rounds
200m Shuttle Sprint**
Rest 2 Minutes
*Each should be an all-out sprint.
Starting at the 300m line it should be a full-out dash to the 400m line, then from the 400 to the 200, and from the 200 back through the 300m line. Each of these sprints are for time.
Ca$hout
50 GHD sit-ups