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[accordion title=”Warm Up/ Skill Transfer”]

-Run 200m @ 90-98 cadence

-3X NFT 5-15 Quality reps use a light barbell and get heavier when skill allows:
Press ups                                            Pull ups
Hollow body (1 rock=1 rep)         GHR
Front to wall Squat                         Overhead Squat (ATG) Clean & Jerk

-Run 200m, include some sprints.


[accordion title=”S&C WOD”]

400m Run
15 OHS 42.5/35kg


[accordion title=”Assistance”]

Jerk dips, 110-150% of 1 RM jerk x 2 x 5


[accordion title=”Cool Down”]

-Immediately run 200m post workout. Focus on good skill for the duration of this run.

-3X NFT 5-15 reps
Tall Clean                            Walking Jerk
Reverse Hypers                 OHS
MWOD                                 Box Breathing


[accordion title=”Intent”]

-Intent: A Benchmark workout, we test your run skill here and OHS. Then some jerk dips, we are doing these as extra strength work.





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