SKILL / STRENGTH

Lifting Work ( 20 mins )

20 min running clock

0 – 12 mins

6 x 2 min rounds – build to a heavy

1 hang clean

+

1 front squat

+

1 jerk

+

1 squat clean

+

2 front sqauts

+

2 jerks

12 – 20 mins

Building to a heavy

1 rep max cluster ( squat clean thruster )

WOD

For time ( 15 min cap )

1km run

10 – 8 – 6

Power snatches

Back rack or OH lunges

Remainder of time

ME clusters

RX  60 / 40

INT 50/30

BEG  30/20