1.) Endurance:
Sprints
6x200m run on the 2 minute
run on 2,4,6,8...
2.) Strength:
a.)Pulls
Dead Lift
warm up reps up to 2-rep heavy (80-90%)
b.) 20 Rep Benchmark
20 unbroken Snatches – all reps must be touch and go. No resting in the hang or on the ground, Resting overhead is ok.
*scale appropriately*
3.) WOD
FOR TIME:
"Double Grace”
60 Clean and Jerks
Adv:135/95
Int: 115/ 75
Beg: 65/35
4.) Cashout:
10 minute moderate Row
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