WOD A: 400m Run for time. Start under the canopy, End at the threshold of door.
Skill: 6 min EMOM w empty bar
Odd: 3 strict press, 4 push press, 5 push jerks
Even: 5 power cleans, 5 front squats
Strength WOD B: "Heavy Day” Clean complex
9 mins warm up/set up period: Work up to 70% of Clean 1rm
25 mins Time Cap:
C & J Complex:
1 Power Clean (or squat clean)
1 Front Squat
1 Push jerk/Split Jerk
First working set must start at 75% of 1RM Clean OR Jerk. Must increase each set unless you fail the attempt, however a failed attempt still will count as a rep.
WOD B: Score is the heaviest weight lifted for a completed Complex.
Finisher: 400m run at 80%+ effort.