Warm Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
400M Run
15 Empty Bar Snatch Grip High Pulls
15 Empty Bar Muscle Clean and Jerks
15 Dynamic Squat Stretches
400M Row
15 Empty Bar Snatch
15 Empty Bar Clean and Jerk
15 Wall Balls
WOD
With a Partner ~ Complete the Following ~ Splitting the Work
COMPETITIVE
1600M Run Together
150 Wall Balls (20/14)
75 Snatches (45/35)
30 Clean and Jerks (135/95)
1600M Run
PERFORMANCE
1600M Run Together
150 Wall Balls (14/10)
75 Snatches (45/35)
30 Clean and Jerks (95/65)
1600M Run
LIFESTYLE
1200M Run Together
150 Wall Balls
75 Snatches
30 Clean and Jerks
1200M Run