7
Mar
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