Warm Up: 800m Run, 20 Leg Swings / Direction / Leg,
A. WOD – With a running clock complete;
0:00-10:00
21-15-9
Deadlifts 100/60kg (F:60/40)
Bar Facing Burpees
10:01-20:00
15-12-9
Overhead Squats (60/40) (F:40/20)
Pistol Squats (per leg) (F: Scaled Options or double rep regular)
20:01-30:00
500m Swim
OLY LIFTING
A. Split Jerk Practice
1 x10 @barbell, 2x 8@40%, 2×6 @50%, 2×4 @60%, 2×2 @80%, 1×1@90-95% rest gets longer as reps get smaller
B. Power Cleans 3×3 @65% 1RM Squat Clean
C. Front Squats – 3×5 @65% 1 RM Squat Clean
