CLEAN AND JERK
E.M.O.M for 14 minutes
Odds: Squat Clean
Evens: Split Jerk (from the rack)
STRENGTH (5/3/1 pgm)
Shoulder Press
WOD
1km Run
30 Power Snatches - 40/30kg (50/35kg)
800m Run
30 Front Squats - 40/30kg (50/35kg)
600m Run
30 Shoulder to Overhead - 40/30kg (50/35kg
400m Run
30 Weighted Step ups - 15kg - 10 planks/10kg - 8 planks
200m Run