WEIGHTLIFTING (7 am)
Your choice of warm-up series x 4 sets
Snatch – after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
Clean & jerk – same as snatch
Pause back squat (3 sec pause) – 3 x 2
WOD (8 am)
In teams of two complete the following:
Row 2K
100 Thrusters, 45/35
100 Box Jumps, 24/20
100 Kettlebell swings, 55/35
100 Step walking lunge
Run 1 mile
Only one athlete will perform work at a time. While one athlete performs the work, the partner will be in a plank position. When the partner can no longer hold the plank, he/she will switch with the other. The only exception will be the Row/Run. Athletes will simply take turns rowing or running until required distance is achieved.
