Strength
1. Push-press
3-3-3-3
2. Split Jerk
2-2-2-2
WOD
500m Row
21 Clean and Jerks (135,95)
500m Row
15 Clean and Jerks
500m Row
9 Clean and Jerks
Level 3- (115,75)
Level 2- (95,65)
Level 1- (75,35)
Running Sub: 400m
Biking Sub: .8 mile
– Coaches Tip –
The weight that you choose should be something that you can move 5-8 reps unbroken
Conditioning Class: WOD
EMOM 24
1. 15 Burpees
2. 50 Double Unders
3. 100m Sprint
Conditioning Class: Core
2-3 Rounds for Quality NOT time
9 Strict Leg Raises
6 Around the Worlds
3 Dragon Flags