Warm up: Coaches Choice
Strength: Clean and Jerk
30 x 1 @ 60-65% of your most recent 1RM C&J. Go every 30 sec.
WOD: 6 Rounds for time:
200m Run
7 Burpees over bar (lateral)
5 Clean & jerks 135/95 lbs (95/65)
Time cap = 15 min
Stimulus: Stay low on the Burpees, and attempt to cycle the bar.
Cool Down: 3 rounds:
15 Hanging Knee Raises
20 “Bird Dogs”