-Warm Up-


2 rounds


10 Samson lunges

5 elbow to instep and reach

5 single arm push press

5 kb high pulls



-Strength-


A.


5 sets


65% of Max Clean and Jerk


1 push Press

+

1 push jerk

+

1 split


B.


Power Clean


5 sets of 3 @ 70%


-WOD-


With a partner (both run together)


Time cap : 30 minutes


40 Clean and jerks 185/125

800m run

30 cleans and jerks 185/125

800m run

20 clean and jerks 185/125

800m run

10 Clean and Jerks 185/125