200 metre run

Dynamic warmup

Scorpions, bird-dogs

Scap pull ups & lat pull backs,

 

Burgener warm up

 

C and J warm up

Snatch warm up

Thruster warm up

 

 

Partner WOD

 

For Time

 (MAX time 60 min)

 

·    30 Clean & Jerks (RX 60/40 Kg)

·    400 meter Run together

·    30 Snatches (RX 60/40 Kg)

·    800 meter Run together

·    30 Thrusters (RX 60/40 Kg)

·    1 mile Run together

·    Break work as required

 

 

Completing is about:

·      Pacing to allow for consistent sets

·      Having a strategy