Warm-Up: Coach’s Choice
Strength/Skill: Pause Push Jerk
3 x 3 x 3 x 3 x 3
Hold each rep in the catch position for 3 seconds.
Stimulus/Focus: Start at 60% of your push jerk 1 RM. Get AHAP. Lift on a 2-minute clock. Make sure to hold the pause in the catch position for three seconds for each rep.
WOD: On a 34-Minute Clock:
Minute 0: 400 Meter Run
Minute 4: 800 Meter Run
Minute 12: 1200 Meter Run
Minute 22: 1600 Meter Run
Stimulus/Focus: Complete each run as quickly as possible to give yourself as much time to rest as you can. Enter the time it took to complete each run in your score (four separate scores).
Cool Down: 400 Meter Walk