Monday

SKILL

Dynamic Warm-Up

STRENGTH

Front Squats

5 @ 60% of Clean & Jerk 1-RM

3 @ 70%

2 @ 80%

1 @ 90%

Max Reps @ 85% 

WOD

EMOM for 12 min

Odd min – 12 burpees to a target

Even min – 10 GTO (135/95)(115/75)(95/65-45)

rest 2 min

3 x 400 m Run @ 80-85% effort

***Keep all efforts within 3-5 sec from each other***

rest exactly 2 min