WOD

Round 1) In 5 minutes, complete the following:
Run 600 Meters
As many Burpees as possible

Rest exactly 5 minutes, and then . . .

Round 2) 5 minute AMRAP of:
5 Pull-Ups
10 KB Goblet Squats (24/16 kg)

Rest exactly 5 minutes, and then . . .

Round 3) In 5 minutes, complete the following:
Run 600 Meters
As many Burpees as possible

Rest exactly 5 minutes, and then …

Round 4) 5 minute AMRAP of:
10 Hand-Release Push-Ups
10 Box Jumps (24/20)

Mobility) Calf Smash – 1 min each leg AND Tricep Smash – 1 min each arm

Competition Training

1) Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

2) Take 15-20 minutes to build to today’s 1-RM Clean

3) Halting Clean Deadlift 3X2 reps @ 110-120%
Pause 2 seconds at mid-thigh, Rest as needed

4) For time:
Row 1000 meters
50 Chest-to-Bar Pull-Ups