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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/MWOD
-Run 200m, include some sprints.


[accordion title=”S&C WOD”]
2 R(each)FT
30 back squat 100/80kg
Rest 0.5 the working time


[accordion title=”Assistance”]
Jerk dips, 110-150% of 1 RM jerk x 2 x 5


[accordion title=”Cool Down”]
-Row 200m (before assistance work)
-3X NFT 5-15 reps
Back to wall POSE/BOF Hops
Kipping HSPU Drill/Reverse Hypers
MWOD/Box Breathing


[accordion title=”Intent”]

To test your strength endurance. We have not completed a 20RM this cycle, we are doing this instead. Then Jerk dips to improve your jerk.




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