Warm Up:
Wrist and ankle mobility
Strength:
Max Front Squat 1-1-1-1-1-1-1
Skill:
500m Row
L1-2:00/2:18
L2-1:36/1:52
L3-1:24/1:44
Wod:
5mins max squat clean and jerks
Level 1 45/30
Level 2 60/40
Level 3 75/50
Accessory Work:
4 x 8 Walking Lunge
work upto heavy 8
Results:
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