Mary Meets DT

biscoe box jump

Warm-up
Row 500m
run 400m

Oly
EMOM1-4
3 Power Cleans@80%
Minute 5 Rest

EMOM6-9
2 Hang Squat Cleans@85%
Minute 10 Rest

EMOM11-14
2 Jerks@85%
Minute 15 Rest

EMOM16-19
Complex:
1 Power Clean
1 Hang Squat Clean
1 Jerk

-Only go up in weight if the complex is clean. Reduce the weight and work on speed and efficiency if technique is sloppy

WOD
Mary meets DT
ECC individual WOD 1
3 rounds of:
5 SHSPU
10 Pistols
15 Pull-ups
12 Deadlifts (155,105)
9 HPC
6 Push-jerks

Fraser: 4:22
Vobril: 5:17

Conditioning
3 Rounds
Each for time
500m Row
400m Run
Rest 3 Minutes