Warm-up:
Coach’s Choice
Strength/Skill:
Clean (3 x 3 x 3 )
*Get as heavy as possible for a triple.
WOD:
For Time
Run 400 Meters
21 Complexes
Run 300 Meters
15 Complexes
Run 200 Meters
9 Complexes
Run 100 Meters
*Complex = Power Clean, Hang Clean, Jerk (95/65)
Mobility:
Hamstrings
Buy Out:
Rest 2 Minutes after the WOD.
Then, timed overhead barbell hold (from the WOD) for max time.