Warm-up
2 people with the least experience on the air runner jump on and run a 400. Everyone else run a loop.
Oly
Every 2 Minutes for 20 Minutes
Clean and Jerk
1. 5 reps @ 70%
2. 5 reps @75%
3. 4 reps @80%
4. 4 Reps @80%
5. 3 Reps @85%
6. 3 Reps @85%
7. 2 Reps @90%
8. 2 Reps @95%
9. 1 Rep @100%
10. 1 Rep @102%
10 minutes to Warm up the GHD, pistol and the heavy SA Push Press
WOD
100 pull-ups
80 GHD sit-ups
60 one-legged squats, alternating
40-cal. row
20 dumbbell Single Arm push presses – switch arms every 5 reps
M 100-lb. dumbbell
F 70-lb. dumbbell